general warm up (10 minutes)
figure 8’s to hold x 40 reps
Americanas x 40 reps
barbarian pull overs x 25 reps
specific warm up (5 minutes)
grave digger squats set up and light practice
strength (20 minutes)
grave digger squats x 4/4-4/4-4/4-4/4 reps
conditioning/accessory work (2 rounds)
Turkish get ups x 3/3
paddling x 20/20 reps