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