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