general warmup (15 minutes)

figure 8’s to hold x 20 reps

standing figure 8’s x 30 reps

star complex x 1

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 5/5 reps x 5 sets

conditioning/accessory work (2 rounds)

centerline press x 8 reps

long cycle squats x 12 reps