general warmup (15 minutes)
drumming x 30 reps
seated 2 hand angle press x 15 reps
1/2 kneeling 1 hand lateral pullovers x 12/12 reps
side plank snatches x 7/7 reps
specific warmup (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
heavy grave digger squats x 2/2 reps x 6 sets
conditioning/accessory work (1 round)
long cycles x 25 reps
barbarian knee walkups x 15 reps