general warmup (15 minutes)
paddling x 20/20 reps
double club lateral press side raises x 12 reps
Americanas x 30 reps
inside mills x 15/15 reps
specific warmup (5 minutes)
grave digger front lunges set up and light practice
strength (20 minutes)
heavy grave digger front lunges x 3/3 reps x 6 sets
conditioning/accessory work (2 rounds)
double clean chest press x 12 reps
1/2 kneeling 1 hand lateral pullovers x 12/12 reps