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