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