general warmup (15 minutes)

barbarian front lunge & squat x 15 reps

1/2 kneeling double club flys x 15 reps

BTN stretch x 60 seconds x 1/1/1/1

sliders x 15/15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (5 rounds)

one round = grave diggers x 60 seconds + rest x 60 seconds

conitioning/accessorywork (1 round)

1 hand diagonal pullovers x 12/12 reps

seated 1 hand lateral pullovers x 12/12 reps