general warmup (15 minutes)

drumming x 30 reps

figure 8’s to hold x 30 reps

inside/outside mills x 15/15 reps

kneeling  Russian front raises x 8 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 4/4 reps x 4 sets

conditioning/accessory work (1 round)

alternating 1 hand pause  front cleans x 20 reps

supine helicopters x 15/15 reps