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