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