general warmup (15 minutes)

barbarian walking lateral lunges x 50 feet

double club front raise lunges x 50 feet

1 hand standing figure 8’s x 20/20 reps

seated 2 hand twists 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 6 sets

conditioning/accessory work (1 round)

2 hand wood choppers x 12/12 reps

Ahrens press x 10 reps

Turkish getups x 4/4 reps