general warmup (15 minutes)

Americanas x 20 reps

inside mills x 20/20 reps

front pullover walking lunges x 50 feet

crossbody swings x 12/12 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

tappers x 8 reps x 4 sets

conditioning/accessory work (1 round)

parry casts x 15/15 reps