general warm up (10 minutes)

barbarian walking lunges x100 feet

drumming x 40 reps

shielded strikes x 9/9 reps

2 hand front sings x 30 reps

specific warm up (5 minutes)

Tappers set up and light practice

strength (20 minutes)

Heavy tappers x 4/4 reps x 6 sets

conditioning/accessory work (2 rounds)

outside mills x 15/15 reps

double club front cleans x 7 reps