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