general warm up (15 minutes)

figure 8’s to hold x 30 reps

drumming x 40 reps

barbarian front  walking lunges x 100 feet

Turkish  get ups x 3/3 reps

specific warm up (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

double club standing Russian flys x 5 reps

2 hand side swings 30 reps