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