general warmup (15 minutes)
long cycles x 35 reps
double club flys x 22 reps
seated 2 hand twists x 32 reps
specific warmup (5 minutes)
grave digger front lunges set up and light practice
strength (20 minutes)
grave digger front lunges x 10/10 reps x 4 sets
conditioning/accessory work (1 round)
paddling x 22/22 reps