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