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