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