general warm up (15 minutes)

kneeling double club chest press x 15 reps

seated double club front pull overs x 15 reps

1/2 kneeling Ahrens press x 10 reps

specific warm up (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 5/5 reps x 5 sets

conditioning/accessory work (2 rounds)

dead-stop 1 hand side swings x 10/10 reps

shielded strikes x 24 reps

standing Russian flys x 5 reps