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