general warmup (15 minutes)

front pullover walking lunges x 100 feet

double club pause side cleans x 20 reps

Russian front raises x 10 reps

crucifix knee walkups x 15 reps

specific warmup (5 minutes)

grave diggers/tappers set up and light practice

strength (5 supersets)

one superset = heavy grave diggers x 3/3 reps + heavy tappers x 3/3 reps

Note: Remember there is no rest between exercises in a superset

conditioning/accessory work (3 rounds)

kneeling double Arc chest presses x 8 reps

seated (on the floor) Ahrens press x 8 reps