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