general warmup (15 minutes)

Americanas x 40 reps

long cycles x 30 reps

barbarian knee walkups  x 20 reps

double club snatches x 12 reps

specific warmup (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)

shielded front pull overs x 24 reps

seated (on a bench) double club flys x 15 reps

kneeling double club lateral presses x 10 reps