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