general warmup (15 minutes)

2 hand star complex x 2

double club lateral press side raises x 12 reps

1/2 kneeling snatches x 7/7 reps

2 hand lateral lunge halos x 15 reps

specific warmup (5 minutes)

grave diggers & horizontal mace strikes set up and light practice

strength (3 rounds)

one round = heavy grave diggers x 8/8 + horizontal mace strikes x 12/12 reps

conditioning/accessory work (1 round)

inside mills x 15/15 reps

outside mills x 15/15 reps

double club standing chest press x 15 reps

crucifix hold rear lunges x 20 reps