general warmup (15 minutes)

steel club archer pulls x 24 reps

2 hand wood choppers x 20/20 reps

BTN stretch x 60 seconds x 1/1

dead-stop 2 hand pause side cleans 12/12 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x2/2 reps x 7 sets

conditioning/accessory work (2 rounds)

parry casts x 15/15 reps

seated 1 hand literal pullovers x 10/10 reps