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