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