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