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