general warm up (10 minutes)

double club flys x 15 reps

barbarian pull overs x 20 reps

dead stop 2 hand side swings x 10/10 reps

specific warm up (5 minutes)

grave digger rear lunges set up and light practice

strength (one round)

Note:  Switch sides as many times as needed.
Score = reps x weight
grave digger rear lunges x maximum reps x 5 minutes

No conditioning/accessory work today