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