general warmup (15 minutes)

barbarian walking lunges x 25 feet

barbarian rear walking lunges x 25 feet

double club snatches x 15 reps

BTN stretch x 60 seconds x 1/1

2 hand mills x 15/15 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 4 reps x 6 sets

conditioning/accessory work (1 round)

seated 2 hand halos x 10/10 reps

1/2 kneeling wide stance 2 hand halos x 10/10 reps