general warmup (15 minutes)

Americanas x 30 reps

BTN stretch x 90 seconds x 1/1

launch 360’s x 20 reps

slider squats x 10/10 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

horizontal mace strikes x 10/10 reps

side plank snatches x 10/10