general warm up (15 minutes)

alternating standing flys x 20 reps

double club front raise lunges x 50 feet

crucifix squats x 15 reps

lateral barbarian lunge 360’s x 20 reps

specific warm up (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 5/5 reps x 3 sets

conditioning/accessory work (2 rounds)

uppercut rear lunges x 12/12 reps

bull whips x 10/10 reps