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