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