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