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