general warm up (10 minutes)
Americanas x 50 reps
star complex x 1
2 hand halos x 30 reps
specific warm up (5 minutes)
Gama casts set up and practice
strength (20 minutes)
Heavy Gama casts x 10/10/10/10/10 reps
conditioning/accessory work (1 round)
long cycle lunges x 20 reps
double club side swings x 30 reps