general warmup (15 minutes)

uppercut front lunges x 12/12 reps

seated 2 hand twists x 25 reps

1/2 kneeling 1 hand snatches x 10/10 reps

horizontal mace strikes x 10/10 reps

specific warmup (I5 minutes)

grave digger squats set up and light practrice

strength (20 minutes)

heavy grave digger squats x 4 reps x 6 sets

conditioning/accesory work (1 round)

Russian front raises x 10 reps