general warmup (15 minutes)

seated**contralateral pause arm & knee raises x 20 reps

**on a bench or chair

alternating double club archer pulls x 20 reps

seated 2 hand twists x 30 reps

windshield wiper lateral lunges x 20 reps

specific warmup (5 minutes)

grave digger  squats  & pull a parts set up and light practice

strength (4 supersets)

one superset = heavy grave digger squats x 4 reps x pull a parts x 20 reps

conditioning/accessory work (1 round)

double mills  (formerly called inside outside mills) x 15/15 reps

kneeling double club angle press x 15 reps