general warmup (15 minutes)

shielded front pullovers x 24 reps

windshield wiper lateral lunges x 22 reps

Americanas x 30 reps

BTN stretch x 60 seconds x 1/1

long cycle front lunges x 20 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 10 reps x 8 sets

conditioning/accessory work (1 round)

1/2 kneeling 2 hand twists x 30 reps

isometric crucifix holds x 60 seconds