general warmup (15 minutes)

double club walking horse stance x 50 feet

star complex x 2

crucifix squats x 15 reps

1/2 kneeling snatches x 10/10 reps

specific warmup (5 minutes)

grave digger rear lunges set up and light practice

strength (20 minutes)

heavy grave digger rear lunges x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

2 hand side swings x 50 reps