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