general warmup (15 minutes)

barbarian squats x 20 reps

crucifix lateral lunges x 20 reps

BTN stretch x 90 seconds x 1/1

standing 2 hand helicopters x 20/20 reps

sliders x 15/15 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 15 reps x 7 sets

conditioning/accessory work (1 round)

heavy 2 hand front swings x 10 reps

heavy 2 hand side cleans x 10 reps