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