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