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