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