general warmup (15 minutes)

shielded front pullovers x 24 reps

BTN stretch x 90 seconds x 1/1

kneeling 2 hand halos x 12/12 reps

uppercut front lunges x 12/12 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

medium weight tappers x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

paddling x 20/20 reps

parry casts x 15/15 reps