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