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