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