general warmup (15 minutes)

1 hand Americanas x 25/25 reps

mace launch & catch x 10/10 reps

2 hand walking front swings x 40 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 3/3 reps x 4 sets

conditioning/accessory work (1 round)

alternating 1 hand pause front cleans x 30 reps

diagonal pause slash x 12/12 reps