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