General warmup (15 minutes)
1 hand Americanas x 15/15 reps
Double club clean & angle press x 12 reps
Crucifix rear lunges x 20 reps
Specific warmup (5 minutes)
Grave digger squats set up and light practice
Strength (20 minutes)
Grave digger squats x 7 reps x 4 sets
Conditioning/accessory work (1 round)
1/2 kneeling wide stance 1 hand halos
X10/10 reps
Seated 2 hand Arc twists x 40 reps