general warmup (15 minutes)
1 hand long cycles x 25/25 reps
1 hand standing figure 8’s x 20/20 reps
1 hand halos x 12/12 reps
uppercut lunges x 12/12 reps
specific warmup (5 minutes)
grave digger/rear lunge set up and light practice
strength (20 minutes)
grave digger rear lunges x 7/7 reps x 4 sets
condtioning/accessory work (2 rounds)
wood choppers x 15/15 reps
double club flys x 15 reps
1 hand angle press x 8/8 reps