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