general warmup (15 minutes)

figure 8’s to hold x 35 reps

1/2 kneeling double club lateral pullovers x 15 reps

seated Ahrens press x 12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 15 reps x 6 sets

conditioning/accessory work (1 round)

2 hand helicopters x 20/20 reps

supine helicopters x 15/15 reps