general warmup(15 minutes)

inside mills x 20/20 reps

long cycle rear lunges x 12/12 reps

barbarian squats x 15 reps

dead-stop pause side cleans x 12/12 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 4 reps x 8 sets

conditioning/accessory work (1 round)

Russian front raises x 8 reps