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