general warmup (15 minutes)

barbarian rear walking lunges x 50 feet

barbarian walking lunges x 50 feet

2 hand wood choppers x 15/15 reps

outside mills x 15/15 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 4/4 reps x 6 sets

conditioning/accessory work (2 rounds)

tappers x 8/8 reps

2 hand angle press x 12 reps