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