general warmup (15 minutes)

2 hand side swings x 40 reps

walking 2 hand front swings x 100 feet

Russian plank flys x 3/3 reps

Russian front raises x 10 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 20 reps x 5 sets

conditioning/accessory work (3 rounds)

heavy double club pause front cleans x 7 reps

heavy double club shrugs x 15 reps