general warm up (10 minutes)

drumming x 30 reps

2 hand side swings x 30 reps

2 hand Arc halos x 15/15 reps

specific warm up (5 minutes)

grave digger rear lunges set up and light practice

strength (20 minutes)

grave digger rear lunges x 5/5 reps x 5 sets

conditioning/accessory work (2 rounds)

double club chest press x 12 reps

seated double club front pull overs x 12 reps