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