general warmup (15 minutes)
drumming x 50 reps
alternating front swings 50 reps
2 hand side cleans x 30 reps
1/2 kneeling wide stance double club chest press x 10 reps
specific warmup (5 minutes)
Gama casts set up and light practice
strength (20 minutes)
heavy Gama casts x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
seated (on the floor) Ahrens press x 12 reps
1/2 kneeling 1 hand lateral pull overs x 10/10 reps