general warmup (15 minutes)

barbarian lateral lunges x 100 feet

1/2 kneeling offset front pull overs x 15/15 reps

1/2 kneeling wide stance 1hand lateral pull overs x 10/10 reps

battering rams x 15/15 reps

specific warmup (5 minutes)

grave digger front lunges set up and light practice

strength (20 minutes)

grave digger front lunges x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

pause archer press x 10/10 reps

alternating 1 hand snatches x 20 reps

seated (on the floor )double club chest presses x 15 reps

Donnie G’s x 12/12 reps