general warmup (15 minutes)

long cycles x 25 reps

windshield wiper lateral lunges x 20 reps

1/2 kneeling lateral press side raises x 10/10 reps

seated 2 hand twists x 30 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 2/2 reps x 8 sets

conditioning/accessory work (1 round)

Donnie G’s x 12/12 reps

angled isometric hold x 45/45 seconds