general warmup (15 minutes)
windshield wiper squats x 15 reps
windshield wiper lateral lunges x 15 reps
BTN stretch x 60 seconds x 1/1
kneeling 2 hand halos x 12/12 reps
specific warmup (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
heavy grave diggers x 3 reps x 10 sets
conditioning/accessory work (1 round)
alternating 1 hand snatches x 20 reps
cross body swings x 12/12 reps