general warmup (15 minutes)

1 hand lateral press side raises x 10/10 reps

double inside outside mills x 12/12 reps

Russian plank flys x 3/3 reps

walking 2 hand front swings x 100 feet

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

1 hand diagonal pullovers x 12/12 reps

double club front raise rear lunges x 20 reps

1 hand long cycles x 25/25 reps