general warmup (15 minutes)

1 hand long cycles x 25/25 reps

2 hand helicopters x 15/15 reps

figure 8’s to hold x 30 reps

1/2  kneeling 2 hand diagonal slashes x 10/10 reps

specific warmup (5 minutes)

grave digger rear lunges/double arc chest press set up and light practice

strength (5 supersets)

one superset = grave digger rear lunges x 4/4 reps + double arc chest press x 4 reps

conditioning/accessory work (1 round)

double club lateral press side raises x 10 reps

angled isometric mace hold x 45 seconds each side