general warmup (15 minutes)

barbarian squats x 20 reps

1/2 kneeling wide stance 1 hand lateral press x 12/12 reps

1 hand inside helicopters x 15/15 reps

1 hand outside helicopters x 15/15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (12 rounds)

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

conditioning/accessory work (1 round)

crucifix isometric lunge x 45 seconds x 1/1