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