general warm up (10 minutes)

inside mills x 15/15 reps

outside  mills x 15/15 reps

double club barbarian squats x 15 reps

specific warm up (5 minutes)

grave digger rear lunges set up and light practice

strength (20 minutes)

grave digger rear lunges x 7/7-7/7-7/7-7/7 rep

conditioning/accessory work (2 rounds)

2 hand mills x 30 reps

double club isometric horse stance x 45 seconds