general warmup (15 minutes)

drumming x 40 reps

2 hand woodchoppers x 15/15 reps

front lunge double club flys x 15 reps

BTN stretch x 90 second x 1/1

barbarian squats x 10 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 20 reps in each of these 5 body positions:

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

conditioning/accessory work (2 rounds

uppercut press x 12/12 reps

lateral lunges  360’s x 15 reps