general warm up (10 minutes)
figure 8’s to hold x 40 reps
1/2 kneeling 2 hand halos x 15/15 reps
mace paddling x  20/20 reps
specific warm up (5 minutes)
Gama cast set up and light practice
strength (2 rounds)
Heavy Gama casts x 10-10-10-10 reps
conditioning/accessory work (2 rounds)
alternating 1 hand front cleans x 20 reps
Russian plank flys x 5/5 reps