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