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