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