general warmup (15 minutes)

alternating front swings x 50 reps

1 hand long cycle front lunges x 20 reps

2 hand helicopters x 20/20 reps

BTN stretch x 60 seconds x 1/1

specific  warmup (5 minutes)

grave digger squats  & 360’s set up and light practice

strength (5 supersets)

one superset = heavy grave digger squats x 5 reps + 360’s x 15 reps

conditioning/accessory work (1 round)

shielded front pullovers x 24 reps