general warmup (15 minutes)

paddling x 20/20 reps

Donnie G’s x 20/20 reps

BTN stretch x 90 seconds x 1/1

barbarian walking lateral lunges x 15/15 reps

specific warmup (5 minutes)

Tappers set up and light practice

strength (20 minutes)

heavy Tappers x 4/4 reps x 4 sets

conditioning/accessory work (1 round)

standing Russian flys x 5 reps

Parry casts x 15/15 reps