general warmup (15 minutes)

alternating flys x 24 reps

1 hand wood choppers x 15/15 reps

long cycle rear lunges x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

Gama cast/seated 2 hand chest press set up and light practice

strength  (4 supersets)

one  superset=Gama casts x 10 reps + seated 2 hand chest press x 10 reps

conditioning/accessory work (1 round)

double club walking horse stance x 40 steps**

**Note: steps are done in a half circle

barbarian squats x 15 reps