general warmup (15 minutes)

barbarian pullovers x 25 reps

barbarian knee walkups x 20 reps

seated 1 hand lateral pullovers x 10/10 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 4/4 reps x 6 sets

conditioning/accessory work (1 round)

side plank snatches x 10/10 reps