general warmup (15 minutes)

double club front swings x 40 reps

double club side cleans x 30 reps

BTN stretch x 60 seconds x 1/1

2 hand mills x 15/15 reps

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

grave digger front lunges set up and light practice

strength (20 minutes)

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

conditioning/accessory work (3 rounds)

1/2 kneeling wide stance 1 hand halos x 10/10 reps

bull whips x 10/10 reps