general warmup (15 minutes)

Americanas x 35 reps

1/2 kneeling flys x 25 reps

barbarian knee walkups x 15 reps

battering rams x 12/12 reps

specific warmup (5 minutes)

grave diggers/2 hand wood choppers set up and light practice

strength (4 supersets)

one superset = heavy grave diggers x 3 reps + 2 hand wood choppers x 15 reps (fast)

conditioning/accessory work (2 rounds)

seated 2 hand halos x 10/10 reps

1/2 kneeling wide stance double club chest press x 10 reps