general warm up (10 minutes)

mace swings x 15/15 reps

front catch x 10/10 reps

crossbody swings x 10/10 reps

specific warm up (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 4/4 reps x 4 sets

conditioning/accessory work (3 rounds)

supine helicopters x 20 reps

uppercut press x 10/10 reps