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