general warmup (15 minutes)

figure 8’s to hold x 25 reps

2 hand standing figure 8’s x 25 reps

barbarian lateral lunges x  25 reps

cross body swings x 12/12 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)

isometric crucifix horse stance x 45 seconds