general warmup (15 minutes)

1 hand Americanas x 15/15 reps

inside mills x 15/15 reps

Arc (short mace) 2 hand front pullover lunges 20 reps

2 hand helicopters x 20/20 reps

BTN stretch x 60 seconds x 1/1

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 (1 round)

crossbody swings x 12/12 reps

parry casts x 15/15 reps