general warmup (15 minutes)
figure 8’s to hold x 30 reps
uppercut press x 12/12 reps
barbarian front raise lunges x 15 reps
seated 1 hand lateral press x 10/10 reps
specific warmup (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
heavy grave diggers x 3/3 reps x 6 sets
conditioning/accessory work (1 round)
2 hand wood choppers x 20/20 reps
crossbody swings x 15/15 reps