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