general warmup (15 minutes)

barbarian split squats x 12/12 reps

2 hand side swings x 50 reps

double club snatches x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 5 reps x 8 sets

conditioning/accessory work (2 rounds)

uppercut press x 10/10 reps

standing Russian flys x 5 reps