general warmup (15 minutes)

2 hand walking front  swings x 40 reps

barbarian rear walking lunges x 20 reps

1/2 kneeling wide stance Ahrens press x 12 reps

BTN stretch x 60 seconds x 1/1/1/1

launch 360’s x 10/10 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)

Russian front raises x 12 reps

parry casts x 15/15 reps