general warmup (15 minutes)

drumming x 40 reps

1/2 kneeling alternating flys x 20 reps

kneeling Ahrens press x 15 reps

double arc standing chest press x 7 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 8 reps x 4 sets

conditioning/accessory work (3 rounds)

1 hand side plank snatches x 5/5 reps

long cycle rear lunges x 10 reps