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