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