general warm up (10 minutes)
Americanas x 30 reps
2 hand standing figure 8’s x 20 reps
figure 8’s to hold x 30 reps
specific warm up (5 minutes)
grave digger forward lunges set up and light practice
strength (20 minutes)
grave digger forward lunges x 5/5-5/5-5/5-5/5-5/5 reps
conditioning/accessory work (3 rounds)
Adex mace bull whips x 10/10 reps
double Adex club isometric front hold x maximum time