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