general warmup (15 minutes)
figure 8’s to hold x 30 reps
barbarian 1/2 knee walkups x 12 reps
1/2 kneeling wide stance Ahrens press x 12 reps
2 hand front swing lateral lunges x 12/12 reps
specific warmup (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
heavy grave digger squats x 2/2 reps x 6 sets
conditioning/accessory work (1 round)
double club snatches x 15 reps
seated double club flys x 15 reps
1/2 kneeling lateral pullovers x 10/10 reps