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