general warmup (15 minutes)

barbarian walking lateral lunges x 20 reps

2 hand wood choppers x 15/15 reps

outside mills x 20/20 reps

double club snatches x 12 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (8 rounds)

1 round = grave diggers x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

supine mace pullovers x 10/10 reps

recline rows x 8 reps