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