general warm up (15 minutes)
2 hand front swings x 30 reps
2 hand side swings x 30 reps
barbarian rear walking lunges x 100 feet
Gama casts x 10/10 reps
specific warm up (5 minutes)
2 hand front pull over lunges set up and light practice
strength (20 minutes)
2 hand front pull over lunges x 5/5 reps x 5 sets
conditioning/accessory work (3 rounds)
double club snatches x 10 reps
1/2 kneeling alternating flys x 10 reps