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