general warm up (10 minutes)

double club barbarian squats x 15 reps

1 hand snatch x 10/10 reps

drumming x 30 reps

figure 8’s to hold x 40 reps

specific warm up (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 20 reps x 4 sets

conditioning/accessory work (2 rounds)

grave diggers x 10/10 reps

paddling x 20/20 reps