general warm up (10 minutes)
1 hand Americanas x 25/25 reps
wood choppers x 15/15 reps
Ahrens press x 12 reps
lateral barbarian lunges x20 reps
specific warm up (5 minutes)
Gama casts set up and light practice
strength (20 minutes)
heavy Gama casts x 20-16-12-8 reps
conditioning/accessory work (1 round)
10 to 2’s x 40 reps (Note: use AMCCA counting)
Arc 1 hand standing chest press x 5/5 reps
windshield wiper squats x 20 reps