general warm up (15 minutes)

2 hand side swings x 30 reps

2 hand front swings x 30 reps

barbarian walking lunges x 100 feet

Turkish get ups x 3/3 reps

specifc warm up (5 minutes)

grave diggers set up and light practice

strength ( 20 minutes)

grave diggers x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

battering rams x 10/10 reps

paddling x 20/20 reps