general warm up (15 minutes)

wood choppers x 15/15 reps

outside mills x 15/15 reps

forward lunging Arc pull overs 20 reps

supine Arc helicopters x 20 reps

specific warm up (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 15 reps x 4 sets

conditioning/accessory work (1 round)

1 hand 300’s x 30 reps

Russian front raises x 15 reps