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