general warmup (15 minutes)

paddling x 20/20 reps

mace front swing toss & catch x 12/12 reps

BTN stretch x 60 seconds x 1/1

sliders x 15/15 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 25 reps x 4 sets

conditioning/accessory work (1 round)

barbarian 1/2 knee walkups x 15 reps

seated 2 hand angle press x 15 reps