general warmup (15 minutes)

paddling x 20/20 reps

seated 2 hand angle press x 15 reps

1/2 kneeling wide stance centerline press x 8 reps

lateral lunge flys x 24 reps

specific warmup (5 minutes)

grave digger rear lunges set up and light practice

strength (20 minutes)

grave digger rear lunges 4/4 reps x 6 sets

conditioning/accessory work (1 round)

uppercut press x 8/8 reps

1 hand Americanas x 20/20 reps