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