general warmup (15 minutes)

double club front swings x 40 reps

double club side swings x 40 reps

BTN stretch x 60 seconds x 1/1/1/1

launch 360’s x 20 reps

2 hand standing figure 8’s x 30 reps

specific warmup (5 minutes)

grave digger front lunges set up and light practice

strength (20 minutes)

heavy grave digger front lunges x 5/5 reps x 4 sets

conditioning/accessory work (1 round)

double club snatches x 12 reps

Double club flys x 20 reps

bull whips x 10/10 reps

Turkish getups x 3/3 reps