general warmup (15 minutes)

windshield wiper squats x 20 reps

1 hand Americanas x 25/25 reps

Ahrens press x 15 reps

1/2 kneeling alternating flys x 20 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 20 reps x 4 sets

conditioning/accessory work (1 round)
double club lateral press side raises x 12 reps

crossbody swings x 15/15 reps