general warmup (15 minutes)

Americanas x 40 reps

2 hand side swings x 40 reps

barbarian knee walkups x 20 reps

mace front swing & catch x 15/15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 4/4 reps x 6 sets

conditioning/accesory work (2 rounds)

long cycles x 30 reps

inside outside mills x 15/15 reps