general warmup (15 minutes)

windshield wiper squats x 15 reps

windshield wiper lateral lunges x 15 reps

BTN stretch x 60 seconds x 1/1

kneeling 2 hand halos x 12/12 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 3 reps x 10 sets

conditioning/accessory work (1 round)

alternating 1 hand snatches x 20 reps

cross body swings x 12/12 reps