general warmup (15 minutes)

double club front raise lunges x 15 reps

2 hand side swings x 40 reps

barbarian 1/2 knee walkups x 20 reps

1 hand halos x 15/15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 4 reps x 6 sets

conditioning/accessory work (1 round)

Russian plank flys x 3/3 reps