general warmup (15 minutes)

uppercut front lunges x 12/12 reps

lateral mace presses x 8/8 reps

double club kneeling chest press front raises x 15 reps

BTN stretch x 60 seconds x 1/1/1/1

lateral lunge 360’s 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 4 sets

conditioning/accessory work (1 round)

horizontal mace strikes x 10/10 reps