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