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