general warmup (15 minutes)

walking front lunge pullovers x 100 feet

2 hand standing figure 8’s x 30 reps

supine helicopters x 15/15 reps

hand to hand mace toss x 20 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 4/4 reps x 5 sets

conditioning/accessory work (2 rounds)

lateral mace presses x 8/8 reps

alternating 1 hand snatches x 20 reps