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