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