general warm up (10 minutes)

2 hand front swings x 30 reps

2 hand side swings x 30 reps

long cycles x 20 reps

specific warm up (5 minutes)

360 squats/grave diggers set up and light practice

strength (4 rounds)

one round = 360 squats x 10 reps + grave diggers x 10 reps

conditioning/accessory work (2 rounds)

kneeling lateral pull overs x 10/10 reps

seated double club front pull overs x 15 reps