general warm up (10 minutes)

alternating double club side cleans x 20 reps

grave digger rear lunges x 12/12 reps

long cycles x 25 reps

specific warm up (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 15 reps x 4 sets

conditioning/accessory work (2 rounds)

2 hand front pull over lunges x 50 feet

Ahrens press x 10 reps

dead stop side swings x 10/10 reps