general warmup (15 minutes)

2 hand front swings x 50 reps

drumming x 40 reps

shielded front pull overs x 21 reps

Turkish getups x 3/3 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

Gama casts set up and practice

strength (20 minutes)

heavy Gama casts x 8 reps x 5 sets

conditioning/accessory work (2 rounds)

barbarian pullovers x 25 reps

1 hand 360’s x 12/12 reps