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