general warmup (15 minutes)

1 hand Americanas x 25/25 reps

inside mills x 20/20 reps

double club lateral press side raises x 15 reps

long cycle front lunges x 20 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 2/2 reps x 6 sets

conditioning/accessory work (2 rounds)

double mills x 20 reps

1/2 kneeling wide stance centerline press x 7 reps