general warmup (15 minutes)

drumming x 50 reps

outside mills x 20/20 reps

crucifix split squats x 10/10 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)

slider rear lunges x 10/10 reps

1/2 kneeling 2 hand angle press x 12 reps

Russian plank flys x 2/2 reps