general warmup (15 minutes)

shielded front pullovers x 24 reps

Donnie G’s x 20/20 reps

mace paddling x 20/20 reps

walking 2 hand front swings x 50 feet

specific warmup (5 minutes)

grave digger squats + barbarian pullovers set up and light practice

strength (7 supersets)

one superset = grave digger squats x 5 reps + barbarian pullovers x 10 reps

conditioning/accessory work (1 round)

bullwhips x 12/12 reps

crossbody swings x 12/12 reps

woodchoppers x 12/12 reps