general warm up (10 minutes)

2 hand side swings x 30 reps

2 hand front swings x 30 reps

windshield wiper squats x 20 reps

specific warm up (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

grave diggers x 8/8 reps x 3 sets

conditioning/accessory work (2 rounds)

1/2 kneeling lateral pull overs x 10/10 reps

seated double club front pull overs x 15 reps