general warmup (15 minutes)

battering rams x 12/12 reps

lateral lunge flys x 20 reps

2 hand slashes x 15/15 reps

Note: stop when the club is parallel  to the ground in front of your body

2 hand side swings x 40 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 8 sets

conditioning/accessory work (1 round)

Power Wheel rollouts x 10 reps

bench dips x 10 reps

seated 2 hand twists x 25 reps