general warmup (15 minutes)

drumming x 40 reps

1 hand Americanas x 15/15 reps

uppercut press x 10/10 reps

windshield wiper lateral lunges x 20 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

grave diggers x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

seated Ahrens press x 15 reps

barbarian isometric lunge x 45 seconds x 1/1