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