general warmup (15 minutes)

2 hand side swings x 40 reps

double club lateral lunge flys x 22 reps

drumming knee walkups x 12 reps

cross body swings x 12/12 reps

specific warmup (5 minutes)

grave digger front lunges set up and light practice

strength (20 minutes)

heavy grave digger front lunges x 4 reps x 6 sets

conditioning/accessory work (1 round)

double club snatches x 15 reps

supine helicopters x 15/15 reps