general warm up (15 minutes)

2 hand side swings x 40 reps

double club barbarian lateral lunges x 15 reps

2 hand halo squats x 15 reps

double club seated lateral pull overs x 12 reps

specific warm up (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

2 hand front swings x 30 reps

Russian front raises x 12  reps