general warmup (15 minutes)

2 hand pause front cleans x 30 reps

cross body swings x 12/12 reps

parry casts x 10/10 reps

crucifix walk x 100 feet

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 8 reps x 4 sets

conditioning/accessory work (1 round)

barbarian lateral lunges x 16 reps

seated (on the floor) alternating flys x 20 reps

walking 2 hand front swings x 100 feet