general warmup (15 minutes)

star complex x 2

long cycle front lunges x 15/15 reps

standing Russian flys x 5 reps

1/2 kneeling wide stance  2 hand angle press x 10/10 reps

(note: switch leg postion after 10 reps)

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats 3/3 reps x 5 sets

conditioning/accessory work (1 round)

paddling x 20/20 reps

kneeling alternating  flys x 20 reps

1/2 kneeling snatches x 10/10 reps

crucifix isometric horse stance x 45 seconds