general warmup (15 minutes)

shielded front pullovers x 24 reps

uppercut front lunges x 12/12 reps

drumming 1/2 knee walkups x 15 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 2/2 reps x 6 sets

conditioning/accessory work (1 round)

star complex x 2