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