general warmup (15 minutes)

Americanas x 40 reps

Long cycles x 30 reps

barbarian rear lunges x 20 reps

seated flys x 20 reps

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 (1 round)

1/2 kneeling snatches x 10/10 reps

1 hand dead-stop side swings x 12/12 reps

Donnie G’s x 15/15 reps

isometric lever hold x 30/30 seconds