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