general warmup (15 minutes)

lateral walking 2 hand front swings x 20/20 reps

crucifix split squats x 12/12 reps

BTN stretch x 90 seconds x 1/1

2 hand halos x 15/15 reps

specific warmup (5 minutes)

grave diggers/Donnie G’s set up and light practice

strength (4 supersets)

one superset =heavy grave digger squats x 3 reps + Donnie G’s x 20 reps

conditioning/accessory work (1 round)

star complex x 1

Russian front raises x 8 reps