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