general warmup (15 minutes)
drumming x 50 reps
long cycle rear lunges x 20 reps
Sanddune barbarian squats x 15 reps
2 hand standing figure 8’s x 30 reps
specific warmup (5 minutes)
Gama casts set up and light practice
strength (20 minutes)
heavy Gama casts x 8 reps x 4 sets
conditioning/accessory work (1 round)
2 hand front swings x 50 reps
1 hand Americanas x 25/25 reps
Russian front raises x 12 reps