general warmup (15 minutes)

barbarian rear walking lunges x 15 reps

double club front raise lunges x 15 reps

battering rams x 12/12 reps

2 hand pause side cleans x 20 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 8 reps x 4 sets

conditioning/accessory work (1 round)

1 hand wood choppers x 12/12 reps

2 hand helicopters x 15/15 reps

1/2 kneeling double club front pullovers x 15 reps