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