general warmup (15 minutes)

double club high walking horse stance x 50 feet

figure 8’s to hold x 40 reps

kneeling 1 hand snatches x 10/10 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 8 reps x 6 sets

conditioning/accessory work (1 round)

seated alternating flys x 20 reps

walking 2 hand front swings x 50 feet