general warmup (15 minutes)

1 hand Americanas x 15/15 reps

1 hand wood choppers x 15/15 reps

barbarian 1/2 knee walkups x 15 reps

Russian front raises x 8 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (8 rounds)

one round = grave diggers x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

uppercut press x 12/12 reps

kneeling Ahrens press x 15 reps