general warmup (15 minutes)

2 hand front swings x 35 reps

inside outside mills x 20 reps

shielded front pull overs x 24 reps

Russian plank flys x 2/2 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 4/4 reps x 5 sets

conditioning/accessory work (1 round)

Russian front raises x 12 reps