general warmup (15 minutes)

1 hand Americanas x 20/20 reps

inside mills x 20/20 reps

tappers x 10/10 reps

barbarian real walking lunges x 20 reps

Russian front raises x 6 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 3/3 reps x 4 sets

conditioning/accessory work (1 round)

seated (on the floor) double club front pullovers x 20 reps

isometric barbarian split squats x 30 seconds then 30 seconds with the other leg forward