general warmup (15 minutes)

Americanas x 35 reps

crossbody swings x 15/15 reps

1/2 kneeling wide stance Ahrens press x 12 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 15 reps x 6 sets

conditioning/accessory work (2 rounds)

1/2 kneeling 2 hand twists x 20 reps

figure 8’s to hold x 20 reps