general  warm up (10 minutes)

vintage swings x 12/12 reps

double club standing chest press x 15 reps

1 hand halos x 15/15 reps

alternating barbarian rear lunges x 20 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 (2 rounds)

uppercut front lunges x 8/8 reps

bull whips x 8/8 reps

2 hand side swings x 30 reps