general warmup (15 minutes)

star complex x 2

double Arc standing chest press x 10 reps

double club front swings x 40 reps

barbarian rear lunges x 20 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 (2 rounds)

windshield wiper lateral lunges x 15 reps

kneeling double club snatches x 10 reps