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