general warmup (15 minutes)
1 hand Americanas x 20/20 reps
inside helicopters x 12/12 reps
outside helicopters x 12/12 reps
barbarian lateral walking lunges x 100 feet
specific warmup (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
heavy grave diggers x 3/3 reps x 5 sets
conditioning/accessory work (2 rounds)
Donnie G’s x 15/15 reps
mace paddling x 20/20 reps