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