general warmup (15 minutes)

1 hand Americanas x 15/15 reps

long cycle front lunges x 20 reps

BTN stretch x 60 seconds x 1/1

kneeling 1 hand halos x 12/12 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 25 reps x 4 sets

conditioning/accessory work (1 round)

shielded front pullovers x 20 reps

2 hand wood choppers x 15/15 reps