general warmup (15 minutes)

double club walking horse stance x 40 steps

long cycle rear lunges x 20 reps

2 hand slash x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

tappers & bench dips set up and light practice

strength (4 supersets)

one superset = tappers x 7 reps + bench dips x 7 reps

conditioning/accessory work (1 round)

shielded front pullovers x 24 reps

alternating snatches x 20 reps