general warmup (15 minutes)

2 hand side swings x 40 reps

Americanas x 30 reps

uppercut front lunges x 15/15 reps

supine helicopters x 15/15 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)

alternating 1 hand snatches x 20 reps

1/2 kneeling 1 hand lateral pull overs x 12/12 reps