general warmup (15 minutes)

2 hand front swings x 35 reps

2 hand side swings x 35 reps

crossbody swings x 15/15 reps

barbarian squats x 15 reps

specific warmup (5 minutes)

grave digger rear lunges set up and light practice

strength (20 minutes)

grave digger rear lunges x  8 reps x 8 sets

Note: Only do one side per set.

conditioning/accessory work (1 round)

1/2 kneeling 1 hand snatches x 10/10  reps

seated Ahrens press x 12 reps