general warmup (15 minutes)

alternating front swings x 50 reps

barbarian knee walkups x 20 reps

BTN stretch x 90 seconds x 1/1

supine helicopters x 15/15 reps

double mills x 15/15 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 4/4 reps x 4 sets

conditioning/accessory work (1 round)

long cycles x 30 reps

barbarian isometric horse stance x 60 seconds