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general warmup (15 minutes)
windshields wiper lateral lunges x 24 reps
1 hand Americanas x 15/15 reps
mace paddling x 20/20 reps
2 hand pause slash x 10/10 reps
specific warmup (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
heavy grave digger squats x 3/3 reps x 4 sets
conditioning/accessory work (1 round)
long cycles x 50 reps