general warmup (15 minutes)

barbarian lateral walking lunges x 15/15 reps

windshield wiper squats x 15 reps

seated 2 hand angle press x 12 reps

1/2 kneeling wide stance centerline press x 10 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)

offset mace floor press x 10/10 reps

kneeling 1 hand lateral pullovers x 12/12 reps