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