general warm up (10 minutes)

inside mills x 15/15 reps

double club lateral press side raises x 10 reps

rear walking barbarian lunges x 100 feet

windshield wiper squats x 20 reps

specific warm up (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 4/4 reps x 4 sets

conditioning/accessory work (2 rounds)

outside mills x 20/20 reps

barbarian pull overs x 20 reps