general warmup (15 minutes)

double club side swings x 40 reps

long cycle front lunges x 15/15 reps

Russian plank flys x 3/3 reps

barbarian split squats x 10/10 reps

specific warmup (5 minutes)

grave digers set up and light practice

strength (6 rounds)

one round=grave diggers x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

seated 2 hand twists x 20 reps

alternating 1 hand snatches x 20 reps

parry casts x 10/10 reps