general warmup (15 minutes)

1 hand long cycles x 25/25 reps

shielded front pullovers x 24 reps

seated 2 hand twists x 30 reps

kneeling double club lateral presses x 12 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 2/2 reps x 6 sets

conditioning/accessory work (1 round)

wood choppers x 20/20 reps

double club snatches x 15 reps

isometric crucifix  horse stance x 50 seconds