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