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