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