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