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