general warm up (10 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

front raise lunges x 10/10 reps

specific warm up (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

grave diggers x 7/7 reps x 4 sets

conditioning/accessory work (2 rounds)

battering rams x 15/15 reps

paddling x 20/20 reps