general warm up (10 minutes)

2 hand front swings x 50 reps

2 hand side swings x 40 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

specific warm up (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

double club seated front pull overs x 10 reps

Russian  plank flys x 5/5 reps