general warmup (15 minutes)

double club side swings x 50 reps

double club pause  front cleans x 25 reps

double mills** x 15/15 reps

**Note: formerly called inside outside mills

Russian plank flys x 3/3 reps

specific warmup (5 minutes)

grave digger front lunges & resistance band pull a parts set up and light practice

strength (4 supersets)

one superset=grave digger front lunges x 7/7 reps + resistance band pull a parts x 30 reps

conditioning/accessory work (2 rounds)

1/2 kneeling double club lateral press side raise x 12

1/2 kneeling wide stance double club lateral pullovers x 12 reps