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