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