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