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)