general warmup (15 minutes)

barbarian walking lunges x 50 feet

barbarian rear walking lunges x 50 feet

hand to hand toss x 20 reps

double club lateral lunge chest press x 24 reps

1/2 kneeling Ahrens press x 10 reps

specific warmup (5 minutes)

grave digger/tappers set up and light practice

strength (10 supersets)

one superset = heavy grave diggers x 2/2 reps + heavy tappers x 2/2 reps

conditioning/accessory work (2 rounds)

1hand long cycles x 25/25 reps

horizontal mace strikes x 10/10 reps