general warmup (15 minutes)

windshield wiper rear lunges x 12/12 reps

2 hand standing figure 8’s x 30 reps

drumming x 30 reps

Donnie G’s x 12/12 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

kneeling Russian front raises x 10 reps

seated 2 hand twists x 40 reps