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