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
