general warmup (15 minutes)

shielded front pullovers x 21 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

windshield wiper lateral lunges x 20 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (6 rounds)

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

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

2 hand side swings x 30 reps