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