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