general warm up (10 minutes)

inside mills x 15/15 reps

1 hand halos x 15/15 reps

drumming x 30 reps

specific warm (5 minutes)

tappers set up and light reps

strength (20 minutes)

heavy tappers x  4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

double club snatch x 10 reps

kneeling double club Russian flys x 10 reps

360’s x 30 reps