general warmup (15 minutes)

drumming x 40 reps

Donnie G’s x 15/15 reps

Grave digger squats x 10 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

300’s & recline rows set up and light practice

strength (20 minutes)

300’s x 50 + 40 + 30 + 20 reps (do 10 recline rows after each set of 300’s)

conditioning/accessory work (2 rounds)

double club angle press x 12 reps

1/2 kneeling alternating chest press x 20 reps