general warm up (10 minutes)

2 hand side swings x 30 reps

1 hand front swings x 30 reps

alternating rear barbarian lunges x 20 reps

specific warm up (5 minutes)

grave diggers set up and light practice

strength (20  minutes)
grave diggers x 3/3 reps x 7 sets

conditioning/accessory work (3 rounds)

diagonal pull overs x 10/10 reps

dead stop side swings x 10/10 reps