general warmup (15 minutes)

barbarian knee walkups x 15 reps

double club front swings x 40 reps

double club pause side cleans x 30 reps

BTN stretch x 90 seconds x 1/1

slider rear lunges x 12/12 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 4/4  reps x 4 sets

conditioning/accessory work (1 round)

1/2 kneeling double club lateral press side raises x 15 reps

kneeling double club chest press x 15 reps

double claw grip isometric hold x 60 seconds

Note: Use 2- 15lb Rhino add-ons if you have them