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