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