general warmup (15 minutes)

1 hand Americanas x 20/20 reps

figure 8’s to hold x 30 reps

walking 2 hand front swings x 30 reps

2 hand helicopters x 15/15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

Tappers set up and light practice

strength (20 minutes)

Tappers x 5/5 reps x 5 sets

conditioning/accessory work (1 round)

inside outside mills x 20/20 reps

1/2 kneeling wide stance flys x 20 reps