general warmup (15 minutes)

star complex x 2

uppercut rear lunges x 20 reps

horizontal mace strikes x 10/10 reps

mace paddling x 20/20 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

double club snatches x 15 reps

parry casts x 15/15 reps