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