general warm up (10 minutes)
1 hand side swings x 15/15 reps
alternating 1 hand flys x 20 reps
barbarian pull overs x 20 reps
barbarian squats x 10 reps
specific warm up (5 minutes)
grave digger rear lunges set up and light practice
strength (20 minutes)
grave digger rear lunges x 6/6 reps x 4 sets
conditioning/accessory work (2 rounds)
kneeling Ahrens press x 10 reps
seated double club lateral pull overs x 10 reps