general warmup (15 minutes)

barbarian knee walkups x 20

star complex x 2

paddling x 20/20 reps

barbarian lateral lunges x 12/12 reps

specific warmup (5 minutes)

grave digger squats & uppercut press  set up and light practice

strength (4 supersets)

1 superset = heavy grave digger squats x 4 reps + uppercut press x 8 reps

conditioning/accessory work (1 round)

seated alternating flys x 24 reps