general warm up (10 minutes)

drumming x 30 reps

alternating standing flys x 20 reps

uppercut lunges x 10/10 reps

barbarian knee walk ups x 10 reps

specific warm up ( 5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 4/4 reps x 4 sets

conditioning/accessory work (1 round)

star complex x 1

Russian front raises x 12 reps

Sliders x 10/10 reps