general warm up (20 minutes)
Americanas x 30 reps
double club inside/outside mills x 15/15 reps
alternating double club  front swings x 30 reps
specific warm up (5 minutes)
grave digger rear lunges set up and light practice
strength (20 minutes)
grave digger rear lunges x 10/10-8/8-6/6-4/4-2/2 reps
conditioning/accessory work (2 rounds)
upper cut press x 10/10 reps
supine helicopters x 30 reps
angled isometric mace hold x maximum time