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