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