general warm up (15 minutes)

1 hand side swings x 10/10 reps

inside-outs x 12/12 reps

cross body swings x 15/15 reps

uppercut lunges x 10/10 reps

specific warm up (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 4/4 reps x 4 sets

conditioning/accessory work (2 rounds)

heavy side strikes x 8/8 reps

double club front lunge flys x 15 reps