general warmup (15 minutes)

alternating front swings x 50 reps

1 hand side swings x 20/20 reps

long cycles x 30 reps

barbarian split squats x 10/10 reps

double Arc standing chest press x 5 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 10 reps x 4 sets

conditioning/accessory work (1 round)

standing double club Russian flys x 5 reps