general warmup (15 minutes)

2 hand side swings x 50 reps

windshield wiper lateral lunges x 25 reps

alternating front swings x 50 reps

seated Russian front raises x 8 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 2/2 reps x 5 sets

conditioning/accessory work (1 round)

1 hand helicopters x 20/20 reps

crossbody swings x 15/15 reps

parry casts x 15/15 reps