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