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