general warmup (15 minutes)

barbarian walking lunges x 15 reps

windshield wiper lateral lunges x 20 reps

drumming x 35 reps

archer press x 10/10 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (5 rounds)

one round =grave diggers x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

shielded front pullovers x 24 reps

1/2 kneeling 1 hand angle press x 15/15 reps