general warm up (10 minutes)
Americanas x 40 reps
alternating front swings x 30 reps
double club side cleans x 30 reps
bull whips x 10/10 reps
specific warm up (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
grave digger squats 5/5-5/5-5/5-5/5 reps
conditioning/accessory work (3 rounds)
barbarian lateral lunges x 10/10 reps
kneeling Russian flys x 15 reps