general warmup (15 minutes)

star complex x 2

1 hand Americanas x 20/20 reps

BTN stretch x 90 seconds x 1/1

double mills x 15/15 reps

barbarian knee walkups x 10 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

360’s x 15/15 reps

kneeling  1 hand lateral pullovers x 15/15 reps