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