general warm up (15 minutes)

alternating front swings x 40 reps

inside mills x 15/15 reps

1 hand halo split squats x 5/5 reps

double club lateral press side raises 12 reps

specific warm up (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

barbarian lateral walking lunges x 8/8 reps

double club snatches x 10 reps