general warmup (15 minutes)
2 hand side swings x 30 reps
2 hand front cleans x 30 reps
Americanas x 30 reps
BTN stretch x 60 seconds x 1/1/1/1
1 hand halos x 15/15 reps
specific warmup (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
grave diggers x 8/8 reps x 4 sets
conditioning/accessory work (1 round)
barbarian knee walkups x 15 reps
2 hand standing figure 8’s x 30 reps