general warmup (15 minutes)

2 hand side swings x 50 reps

babarian lateral lunges x 20 reps

2 hand slashes x 12/12 reps

battering rams x 12/12 reps

specific warmup (5 minutes)

grave diggers & elevated pushups  set up and light practice

strength (4 rounds)

one round = heavy grave diggers x 4/4 reps + elevated pushups x 8 reps

conditioning/accessory work (1 round)

body weight windshield wipers x 20 reps

cross body swings x 15/15 reps