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