general warm up (15 minutes)

alternating front swings x 40 reps

inside outs x 15/15 reps

lateral barbarian lunge 360’s x 20 reps

specific warm up (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 10 reps x 5 sets

conditioning/accessory work (1 round)

long cycle lunges x 20 reps

Turkish get ups x 4/4 reps