general warmup (15 minutes)

double club clean & angle press x 15 reps

long cycle rear lunges x 12/12 reps

BTN stretch x 90 seconds x 1/1

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (7 rounds)

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

conditioning/accessory work (1 round)

parry casts x 15/15 reps

woodchoppers x 15/15 reps

bullwhips x 15/15 reps