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