general warmup (15 minutes)

walking 2 hand front swings x 50 feet

2 hand wood choppers x 15/15 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

kneeling Ahrens press x 12 reps

barbarian isometric lunge x 45 seconds x 1/1