general warmup (15 minutes)

windshield wiper squats x 24 reps

alternating 1 hand snatches x 24 reps

2 hand side swings x 36 reps

kneeling 1 hand lateral pullovers x 12/12 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 5 reps x 6 sets

conditioning/accessory work (1 round)

parry casts x 15/15 reps

BTN stretch x 90 seconds x 1/1