general warm up (10 minutes)

figure 8’s to hold x 40 reps

Americanas x 40 reps

barbarian pull overs x 25 reps

specific warm up (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Turkish get ups x 3/3

paddling x 20/20 reps