general warmup (15 minutes)

1 hand Americanas x 20/20 reps

mace toss & catch x 15/15 reps

cross body swings x 15/15 reps

2 hand side cleans x 12/12 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

seated alternating flys x 20 reps

1/2 kneeling wide stance Gama casts x 20 reps