general warmup (15 minutes)
mace paddling x 20/20 reps
drumming x 50 reps
BTN stretch x 60 seconds x 1/1
seated Ahrens press x 12 reps
uppercut press x 12/12 reps
specific warmup (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
heavy grave digger squats x 4 reps x 6 sets
conditioning/accessory work (1 round)
kneeling 2 hand angle press x 15 reps
sliders x 15/15 reps
supine offset mace pullovers x 15/15 reps