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