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