general warmup (15 minutes)

drumming x 50 reps

2 hand wood choppers x 20/20 reps

uppercut front lunges x 15/15 reps

2 hand seated twists x 35 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

Gama casts & double club snatches set up and light practice

strength (5 supersets)

1 superset = heavy Gama casts x 4/4 reps + double club snatches  x 12 reps

conditioning/accessory work (1 round)

lateral lunge 360’s x 20 reps

seated Ahrens press x 15 rep