general warmup (15 minutes)

figure 8’s to hold x 30 reps

2 hand wood choppers x 15/15 reps

seated Ahrens press x 10 reps

windshield wiper lateral lunges x 20 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 (1 round)

1 hand pause front cleans x 12/12 reps

dead-stop side swings x 12/12 reps

parry casts x 15/15 reps