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