general warmup (15 minutes)

Americanas x 30 reps

diagonal pullovers x 12/12 reps

rotation lunges x 20 reps

BTN stretch x 60 seconds x 1/1

uppercut press x 15/15 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (4 supersets)

one superset = Gama casts x 20 reps + Diamond pushups x 10 reps

conditioning/accessory work (1 round)

alternating leg lifts x 30 reps

supine helicopters x 15/15 reps