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