general warmup (15 minutes)
barbarian walking lateral lunges x 50 feet
double club front raise lunges x 50 feet
1 hand standing figure 8’s x 20/20 reps
seated 2 hand twists x 30 reps
specific warmup (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
heavy grave diggers x 4/4 reps x 6 sets
conditioning/accessory work (1 round)
2 hand wood choppers x 12/12 reps
Ahrens press x 10 reps
Turkish getups x 4/4 reps