general warm up (15 minutes)

2 hand standing figure 8’s x 20 reps

double club lateral press side raises x 10 reps

barbarian split squats x 12/12 reps

double club pause front cleans x 15 reps

specific warm up (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 2/2 reps x 7 sets

conditioning/accessory work (2 rounds)

windshield wiper squats x 20 reps

double club lateral lunge chest press x 12 reps

Turkish get ups x 2/2 reps