general warmup (15 minutes)

barbarian lateral walking lunges x 15/15 steps

seated Ahrens press x 12 reps

1/2 kneeling wide stance flys x 20 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 3/3 reps x 6 sets

conditioning/accessory work (1 round)

long cycle front lunges x 15/15 reps

kneeling double club chest presses x 15 reps

Russian plank flys x 3/3 reps