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