general warmup (15 minutes)

long cycles x 35 reps

barbarian knee walkups x 15 reps

Donnie G’s x 20/20 reps

1/2 kneeling wide stance Ahrens press x 12 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 2/2 reps x 8 sets

conditioning/accessory work (1 round)

paddling x 20/20 reps

front pullover walking lunges x 20 reps