general warmup (15 minutes)
barbarian squats x 20 reps
long cycles x 25 reps
2 hand pause side cleans x 30 reps
Ahrens press x 15 reps
specific warmup (5 minutes)
grave digger set up and light practice
strength (8 rounds)
one round = grave diggers x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
double club lateral press side raises x 10 reps
Gama casts x 20 reps
standing Russian flys x 5 reps