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