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