general warm up (15 minutes)

alternating 1 hand front swings x 40 reps

2 hand side cleans x 20 reps

barbarian split squats x 12/12 reps

2 hand standing figure 8’s x 30 reps
specific warm up (5 minutes)

grave digger rear lunges set up and light practice
strength (20 minutes)

heavy grave digger rear lunges x 7/7 reps x 4 sets
conditioning/accessory work (2 rounds)

lateral 1 hand press side raise x 5/5 reps

Arc (short mace) standing 1 hand chest press x 3/3 reps

isometric crucifix hold x 60 seconds