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