general warmup (15 minutes)

alternating front swings x 40 reps

barbarian knee walkups x 15 reps

cross body swings x 12/12 reps

double club split squats x 10/10 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 7 sets

conditioning/accessory work (1 round)

diagonal pullovers x 15/15 reps

outside mills x 15/15 reps

double club isometric horse stance x 60 seconds