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