general warmup (15 minutes)

supine helicopters x 15/15 reps

barbarian rear walking lunges x 50 feet

barbarian walking lunges x 50 feet

horizontal mace strikes x 12/12 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 4 reps x 8 sets

conditioning/conditioning/work (1 round)

2 hand side cleans x 20 reps

dead-stop side swings x 10/10 reps

1 hand wood choppers x 10/10 reps