general warmup (15 minutes)

2 hand front swing lateral lunges x 15/15 reps

barbarian pullovers x 30 reps

1/2 kneeling alternating flys x 24 reps

seated Ahrens press x 18 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 4 reps x 6 sets

conditioning/accessory work (1 round)

horizontal mace strikes x 20/20 reps

crucifix isometric horse stance x 60 seconds