general warmup (15 minutes)

star complex x 2

kneeling 1 hand lateral press x 12/12 reps

barbarian lateral lunges x 20 reps

side plank snatches x 7/7 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (6 rounds)

one round = grave diggers x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

crucifix isometric horse stance x 60 seconds

parry casts x 15/15 reps