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