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