general warmup (15 minutes)

1 hand Americanas x 15/15 reps

2 hand side swings x 30 reps

seated double club lateral pullovers x 15 reps

shielded front pullovers x 18 reps

specific warmup (5 minutes)

tappers/1 hand long cycle rear lunges  set up & light practice

Strength (3 supersets)

one superset = heavy tappers  x 2/2 reps +1 hand  long cycle rear lunges x 12 reps

conditioning/accessory work (1 round)

barbarian knee walkups x 15 reps

parry casts x 12/12 reps