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