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