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