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