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