general warmup (15 minutes)

Donnie G’s x 20/20 reps

archer press x 10/10  rep

alternating barbarian lunges x 20 reps

inside helicopters x 15/15 reps

specific warmup (5 minutes)

tappers  & flys set up and light practice

strength (4 rounds)

one round = heavy tappers x 3/3 reps + flys x 12 reps

conditioning/accessory work (1 round)

parry casts x 15/15 reps

cross body swings x 15/15 reps