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