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