general warmup (15 minutes)

Arc figure 8’s to hold x 25 reps

1/2 kneeling double club chest presses x 10 reps

double club front raise lunges x 100 feet

double club kneeling lateral pull overs x 15 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 8 sets

conditioning/accessory work (2 rounds)

double club pause front cleans x 15 reps

inside/outside  mills x 10/10 reps

double club seated (on a bench) lateral presses x 10 reps