general warmup (15 minutes)

windshield wiper squats x 20 reps

Donnie G’s x 20/20 reps

Gama  casts x 15/15 reps

barbarian pullovers x 20 reps

specific warmup (5 minutes)

grave diggers set up & light practice

strength (8 rounds)

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

conditioning/accessory work (1 round)

2 hand wood choppers x 20/20 reps

parry casts x 20/20 reps