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