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