general warmup (15 minutes)

drumming x 30 reps

double club standing angle press x 15 reps

front swing & catch x 10/10 reps

cross body swings 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/accessorywork (1 round)

1 hand pause front cleans x 15/15 reps

1/2 kneeling 1 hand snatches x 10/10 reps