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