general warm up (10 minutes)
drumming x 30 reps
inside mills x 20/20
outside mills x 20/20 reps
specific warm up (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
grave diggers x 12/12-10/10-8/8 reps
conditioning/accessory work (3 rounds)
upper cut forward lunges x 7/7 reps
barbarian rear lunges x 7/7 reps