general warmup (15 minutes) 

drumming x 50 reps

alternating swings x 50 reps

1/2 kneeling 2 hand twists x 30 reps

barbarian lateral lunges x 20 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 2/2 reps x 8 sets

conditioning/accessory work (2 rounds)

1 hand pause front cleans x 12/12 reps

Donnie G’s x 15/15 reps

crucifix isometric horse stance x 40 seconds