general warmup (15 minutes)

barbarian walking lunges x 50 feet

barbarian rear walking lunges x 50 feet

2 hand standing figure 8’s x 30 reps

Russian front raises x 8 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 5/5 reps x 4 sets

conditioning/accessory work (2 rounds)

outside mills x 15/15 reps

barbarian Bulgarian split squats x 5/5 reps

long cycles x 25 reps