general warmup (15 minutes)

barbarian front walking lunges x 15 reps

barbarian rear walking lunges x 15 reps

seated 1 hand lateral press x 10/10 reps

kneeling 2 hand front raises x 10 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 7 sets

conditioning/accessory work (1 round)

kneeling offset front pullovers x 12/12 reps

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