general warm up (10 minutes)

mace front swings x 15/15 reps

mace cross body swings x 15/15 reps

outside mills x 15/15 reps

specific warm up (5 minutes)

grave digger lateral lunge set up and light practice

strength (20 minutes)

grave digger lateral lunges x 5/5-5/5-5/5-5/5 reps

conditioning/accessory work (4 rounds)

heavy isometric mace hold x 30 seconds + 30 seconds rest