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