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