general warmup (15 minutes)

2 hand walking front swings x 150 feet

Arc  figure 8’s to hold x 30 reps

windshield wiper split squats x 20 reps

1/2 kneeling lateral pull overs x 10/10 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 12 reps x 4 sets

conditioning/accessory work (2 rounds)

double club lateral press side raises x 10 reps

side plank 1 hand snatches x 10/10 reps

Piranha press x 10 reps