general warmup (15 minutes)

1 hand walking front swings x 50 feet

drumming knee walkups x 15 reps

double club snatch x 12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 10/10 reps at each body position:

standing

1/2 kneeling

1/2 kneeling wide stance

kneeling

seated (on the floor)

conditioning/accessory work (1 round)

barbarian isometric lunge x 60 seconds x 1/1