general warmup (15 minutes)

2 hand front swings x 40 reps

2 hand side swings x 30 reps

shielded front pullovers x 24 reps

1/2 kneeling wide stance Ahrens press x 15 reps

specific warmup ( 5 minutes)

grave digger squats  & band good  mornings set up and light practice

strength (4 rounds)

one round = heavy grave digger squats x 2/2 reps + band good mornings x 12 reps

conditioning/accessory work (1 round)

standing Russian flys x 5 reps

bullwhips x  15/15 reps