general warm up (15 minutes)

figures 8’s to hold x 30 reps

barbarian walking front lunges x 20

1 hand standing figure 8’s x 15/15 reps

1 hand 300’s x 25 reps

specific warm up (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

heavy tappers x 7/7 reps

battering rams x 15/15 reps