general warmup (15 minutes)

long cycle rear lunges x 20 reps

archer press x 8/8 reps

barbarian lateral lunges x 2o reps
seated double club lateral press x 12 rep

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

grave diggers x 7/7 reps x 5 sets

conditioning/accessory work (1 round)

slider squats x 10/10 reps