GENERAL WARMUP (15 MINUTES)
windshield wiper lateral lunges x 22 reps
inside helicopters x 15/15 reps
outside helicopters x 15/15 reps
seated double club flys x 15 reps
SPECIFIC WARMUP (5 MINUTES)
grave digger squats set up and light practice
STRENGTH (20 minutes)
heavy grave digger squats x 2/2 reps x 7 sets
CONDITIONING/ACCESSORY WORK (1 round)
kneeling 2 hand twists x 30 reps
seated double club lateral pullovers x 15 reps