general warmup (15 minutes)

double club front lunges x 75 feet

double club standing  Russian flys x 5 reps

outside mills x 15/15 reps

1 hand halos x 15/15 reps

parry casts 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)

sliders x 20/20 reps

shielded strikes x 25 reps