general warm up (10 minutes)

outside mills x 20/20 reps

1 hand halos x 15/15 reps

barbarian squat lunges x 50 feet

specific warm up (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 10-10-10-10 reps

conditioning/accessory work (2 rounds)

seated Ahrens press x 15 reps

seated 360’s x 30 reps

star complex x 1