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