general warmup (15 minutes)

double club front swings x 50 reps

double club front cleans x 30 reps

long cycles x 30 reps

windshield wiper squats x 20 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)

2 hand  wood choppers x 15/15 reps

2 hand angle press x 15 reps