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