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