general warmup (15 minutes)

Arc figure 8’s to hold x 30 reps

barbarian lateral lunges x 20 reps

2 hand squat cleans x 15 reps

Gama casts x 10/10 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 4/4 reps x 6 sets

conditioning/accessory work (3 rounds)

horizontal mace strikes x 12/12 reps

mace paddling x 20/20 reps