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