general warmup (15 minutes)

steel club archer pulls x 12/12 reps

alternating 1 hand snatches x 22 reps

barbarian split squats x 12/12 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 2/2 reps x 8 sets

conditioning/accessory work (1 round)

1/2 kneeling wide stance flys x 20 reps

seated 1 hand front pullovers x 12/12 reps

offset mace floor press x 8/8 reps