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