general warm up (10 minutes)

2 hand side swings x 30 reps

2 hand front swings x 20 reps

barbarian squats x 10 reps

specific warm up (5 minutes)

heavy tappers set up and light practice

strength (20 minutes)

heavy tappers x 4/4 reps x 5 sets

conditioning/accessory work (2 rounds)

inside mills x 15/15 reps

2 hand halos x 20 reps