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