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