general warmup (15 minutes)

double club front swings x 50 reps

inside/outside mills x 20/20 reps

standing 2 hand figure 8’s x 30 reps

barbarian split squats x 12/12 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 10/10 reps x 5 sets

conditioning/accessory work (2 rounds)

1/2 kneeling wide stance double club chest presses x 15 reps

1/2 kneeling double club lateral presses x 10 reps