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