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