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