general warmup (15 minutes)
walking horse stance x 40 steps
lateral lunge flys x 20 reps
woodchoppers x 15/15 reps
kneeling 2 hand halos x 12/12 reps
specific warmup (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
grave digger squats x 8 reps x 4 sets
conditioning/accessory work (1 round)
long cycle rear lunges x 20 reps
seated Ahrens press x 15 reps