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