general warmup (5 minutes)

Americanas x 30 reps

inside mills x 20/20 reps

crucifix split squats x 12/12 reps

barbarian pullovers x 20 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)

kneeling archer press x 7/7 reps

cross body swings x 15/15 reps

parry casts x 10/10 reps