general warm up (10 minutes)

1 hand halos x 15/15 reps

inside mills x 15/15 reps

standing 2 hand figure 8’s x 20 reps

lateral barbarian lunges x 10/10 reps

specific warm up (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

grave diggers x 5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

1/2 kneeling lateral pull overs x 10/10 reps

Russian** plank flys x 5/5 reps

**do these very slowly (15-20 seconds per rep)