general warmup (15 minutes)

double club front lunge flys x 15 reps

alternating front swings x 40 reps

barbarian lateral lunges x 20 reps

inside mills x 20/20 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 2/2 reps x 6 sets

conditioning/accessory work (1 round)

1 hand long cycles x 20/20 reps

Donnie G’s x 20/20 reps