general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

barbarian knee walkups x 15 reps

BTN stretch x 90 seconds x 1/1

lateral lunge 360’s x 15 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 20 reps at each of the following body positions:

standing, 1/2 kneeling, 1/2 kneeling wide stance, kneeling, seated

conditioning/accessory work (1 round)

supine offset mace pullovers x 12/12 reps

2 hand helicopters x 15/15 reps