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