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