general warmup (15 minutes)

long cycles x 35 reps

double club lateral press side raises x 10 rep

2 hand side swings x 30 reps

Arc figure 8’s to hold x 30 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 4/4 reps x 5 sets

conditioning/accessory work (2 rounds)

double club isometric horse stance x 45 seconds