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