general warmup (15 minutes)

double club archer pulls x 12/12 reps

short mace front pullover lunges x 15 reps

1 hand inside helicopters x 15/15 reps

1 hand Americanas x 15/15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

grave diggers x 10-8-6-4-2 reps

conditioning/accessory work (1 round)

1/2 kneeling alternating flys x 20 reps

offset mace floor press x 12/12 reps