general warmup (15 minutes)

shielded strikes x 24 reps

double club snatches x 12 reps

1 hand standing figure 8’s x 15/15 reps

uppercut front lunges x 10/10 reps

specific  warmup (5 minutes)

grave digger rear lunges set up and light practice

strength (20 minutes)

grave digger rear lunges x 7/7 reps x 4 sets

conditioning/accessory work (1 round)

long cycles x 25 reps

1/2 kneeling double club flys x 15 reps

Turkish getups x 3/3 reps