general warmup (15 minutes)
windshield wiper squats x 22 reps
paddling x 18/18 reps
double club front raise lunges x 22 reps
BTN stretch x 60 seconds x 1/1
specific warmup (5 minutes)
Gama casts set up and light practice
strength (20 minutes)
heavy Gama casts 4/4 reps x 7 sets
conditioning/accessory work (2 rounds)
1/2 kneeling double club front pullovers x 18 reps
seated (on the floor) double club angle press x 18 reps