general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

double club barbarian squats x 20 reps

2 hand lateral lunges x 20 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 15 reps x 6 sets

conditioning/accessory work (2 rounds)

double club standing  chest press x 15 reps

1/2 kneeling flys x 15 reps

kneeling Ahrens press x 10 reps