general warmup (15 minutes)

barbarian rear walking lunges x 50 feet

barbarian  knee walkups x 15 reps

1/2 kneeling Ahrens press x 12 reps

seated (on the floor) double club angle press x 15 reps

2 hand standing figure 8’s x 30 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 10 reps x 4 sets

conditioning/accessory work (1 round)

long cycles x 35 reps

2 hand side cleans x 20 reps