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