general warm up (15 minutes)

front swing & catch x 10/10 reps

cross body swings x 10/10 reps

windshield wiper front lunges x 20 reps

battering rams x 15/15 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 (2 rounds)

1/2 kneeling alternating flys x 25 reps

barbarian pull overs x 25 reps