General warmup (15 minutes)

double club archer pulls x 12/12 reps

2 hand helicopters x 15/15 reps

Long cycle rear lunges x 30 reps

Specific warmup (5 minutes)

Grave diggers set up and light practice

Strength (20 minutes)

Grave diggers x 4/4 reps x 4 sets

Conditioning/accessory work (1 round)

Offset mace floor press x 12/12 reps

Barbarian isometric horse stance x 45 seconds