general warmup (15 minutes)
1 hand Americanas x 15/15 reps
1 hand wood choppers x 12/12 reps
kneeling 1 hand snatches x 10/10 reps
BTN stretch x 60 seconds x 1/1
standing 2 hand figure 8’s x 20 reps
specific warmup (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
heavy grave digger squats x 5 reps x 6 sets
conditioning/accessory work (1 round)
offset mace pullovers x 7/7 reps
offset mace floor press x 7/7 reps
seated Ahrens press x 12 reps