general warm up (10 minutes)

drumming x 30 reps

inside mills x 12/12 reps

outside mills x 12/12 reps

2 hand mills x 12/12 reps

specific warm up (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 4/4 reps x 4 sets

conditioning/accessory work (3 rounds)

seated double club lateral pull overs x 10 reps

heavy tappers x 5/5 reps