general warmup (15 minutes)

barbarian knee walkups x 15 reps

alternating 1 hand snatches x 20 reps

long cycle rear lunges x 20 reps

1/2 kneeling wide stance Ahrens press x 12 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 4 reps x 6 sets

conditioning/accessory work (1 round)

inside outside mills x 15/15 reps

steel club archer pulls x 12/12 reps

parry casts x 10/10 reps