general warm up (15 minutes)

double club pause front cleans x 15 reps

barbarian walking lunges x 100 feet

1 hand lateral pull overs x 15/15 reps

Turkish get ups x 3/3 reps

specific warm up (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 4/4 reps x 6 sets

conditioning/accessory work (3 rounds)

wood choppers x 12/12 reps

Americanas x  20 reps