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