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