general warmup (15 minutes)

2 hand walking front swings x 40 reps

drumming x 50 reps

barbarian 1/2 knee walkups x 15 reps

offset mace floor press x 12/12 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

Gama casts + kneeling 1 hand snatches set up and light practice

strength (5 supersets)

one superset = Gama casts x 15 reps + kneeling 1 hand snatches x 7 reps

conditioning/accessory work (1 round)

1 hand inside helicopters x 15/15

outside mills x 15/15 reps