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