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