general warm up (10 minutes)

1 hand long cycles x 20/20 reps

2 hand halos x 30 reps

swing & front catch x 15/15 reps

cross body swings x 15/15 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)

paddling x 20/20 reps

battering rams x 20/20 reps