general warm up (10 minutes)
rotation walking lunges x 100 feet
snatches x 10/10 reps
figure 8’s to hold x 25 reps
specific warm up (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
grave digger squats x 12-10-8-6 reps
conditioning/accessory work (1 round)
long cycle lunges x 20 reps
isometric crucifix hold x max. time