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