general warm up (10 minutes)
barbarian walking lunges x100 feet
drumming x 40 reps
shielded strikes x 9/9 reps
2 hand front sings x 30 reps
specific warm up (5 minutes)
Tappers set up and light practice
strength (20 minutes)
Heavy tappers x 4/4 reps x 6 sets
conditioning/accessory work (2 rounds)
outside mills x 15/15 reps
double club front cleans x 7 reps