general warmup (15 minutes)
barbarian knee walkups x 20 reps
Turkish getups x 4/4 reps
double Arc standing chest press x 7 reps
inside outside mills x 12/12 rep
specific warmup (5 minutes)
grave digger front lunges set up and light practice
strength (20 minutes)
grave digger front lunges x 8 reps x 5 sets
conditioning/accessory work (2 round)
tappers x 5/5 reps
2 hand front squat cleans x 10 reps