general warmup (15 minutes)

Donnie G’s x 20/20 reps

long cycles x 40 reps

barbarian knee walkups x 15 reps

crucifix lateral lunges x 20 reps

specific warm up (5 minutes)

grave digger set up and light practice

strength (8 rounds)

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

conditioning/accessory work (1 round)

parry casts x 15/15 reps

bullwhips x 15/15 reps