general warm up (15 minutes)

rear walking barbarian lunges x 50 feet

barbarian squats x 15 reps

alternating 1 hand snatches x 20 reps

outside mills x 20/20 reps

specific warm up (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 7 sets

conditioning/accessory work (2 rounds)

seated 360’s x 30 reps

double club isometric horse stance x 45 seconds