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