general warmup (15 minutes)

drumming x 50 reps

long cycle rear lunges x 20 reps

Sanddune barbarian squats x 15 reps

2 hand standing figure 8’s x 30 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 8 reps x 4 sets

conditioning/accessory work (1 round)

2 hand front swings x  50 reps

1 hand Americanas x 25/25 reps

Russian front raises x 12 reps