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