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