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