general warm up (10 minutes)
2 hand side swings x 40 reps
2 hand front swings x 20 reps
barbarian split squats x 10/10 reps
specific warm up (5 minutes)
grave digger rear lunges set up and light practice
strength (20 minutes)
grave digger rear lunges x 10-10-10-10 reps
(Note:  switch legs each set)
conditioning/accessory work (2 rounds)
2 hand mills x 20 reps
heavy tappers x 5/5 reps