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