general warm up (15 minutes)

double club lateral pull overs x 20 reps

2 hand standing figure 8’s x 30 reps

cross body swings x 15/15 reps

specific warm up (5 minutes)

Gama casts set up and light reps

strength (20 minutes)

Gama casts x 25 reps x 4 sets

conditioning/accessory work (1 round)

double club front swings x 100 reps

barbarian squats x 30 reps