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