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