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