general warmup (15 minutes)

windshield wiper lateral lunges x 20 reps

1/2 kneeling wide stance flys x 15 reps

1/2 kneeling wide stance 1 hand front pullovers x 10/10 reps

seated 2 hand angle press x 15 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 4 sets

conditioning/accessory work (1 round)

long cycles x 30 reps

2 hand side swings x 30 reps