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