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