general warm up (10  minutes)

alternating 1 hand front swings x 30 reps

Americanas x 40 reps

2 hand halo squats x 20 reps

specific warm up (5 minutes)

grave digger rear lunges set up ad light practice

strength (20 minutes)

grave digger rear lunges x 20-16-12 reps

conditioning/accessory work (2 rounds)

2 hand standing figure 8’s x 30 reps

1 hand halos x 15/15 reps