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