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