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