general warmup (15 minutes)

barbarian knee walkups x 20 reps

1 hand long cycles x 25/25 reps

BTN stretch x 90 seconds x 1/1

2 hand mills x 15/15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (5 rounds)

one round = grave diggers x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

Donnie G’s x 15/15 reps

seated double club flys x 20 reps