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