general warm up (10 minutes)

standing figure 8’s x 15/15 reps

double club lunging front raises x 7/7 reps

star complex x 1

specific warm up (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

double club lateral pull overs x 10 reps

1/2 kneeling 1 hand  chest presses x 7/7 reps