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