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