general warmup (15 minutes)
2 hand walking front swings x 30 feet
barbarian rear walking lunges x 30 feet
Americanas x 20 reps
double club lateral pullovers x 15 reps
specific warmup (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
heavy grave diggers x 2/2 x 8 sets
conditioning/accessory work (1 round)
Russian plank flys x 3/3 reps