General warmup
Star complex x 2
2 hand front swing lateral lunges x 12/12 reps
1/kneeling wide stance centerline press x 10 reps
Mace paddling x 20/20 reps
Specific warmup
Grave diggers set up and light practice
Strength (4 rounds)
1 round = Grave diggers x 60 seconds + rest x 60 seconds
Conditioning/accessory work (1 round)
Cross body swings x 12/12 reps
Parry casts x 12/12 reps