general warmup (15 minutes)

double club front swings x 50 reps

rotation walking lunges x 12 reps

rotation rear walking lunges x 12 reps

seated double club lateral pullovers x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 2/2 reps x 7 sets

conditioning/accessory work (1 round)

cross body swings x 15/15 reps

parry casts x 15/15 reps