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