general warmup (15 minutes)
inside mills x 15/15 reps
outside mills x 15/15 reps
drumming x 30 reps
standing Russian flys x 5 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)
Gama casts x 20 reps x 4 sets
conditioning/accessory work (2 rounds)
double club angle presses x 12 reps
Turkish getups x 3/3 reps