general warm up (10 minutes)
outside mills x 20/20 reps
1 hand halos x 15/15 reps
barbarian squat lunges x 50 feet
specific warm up (5 minutes)
Gama casts set up and light practice
strength (20 minutes)
heavy Gama casts x 10-10-10-10 reps
conditioning/accessory work (2 rounds)
seated Ahrens press x 15 reps
seated 360’s x 30 reps
star complex x 1