general warm up (10 minutes)
star complex x 1
2 hand front cleans x 20 reps
drumming x 30 reps
specific warm up (5 minutes)
tappers set up and light practice
strength (20 minutes)
heavy tappers x 3/3-3/3-3/3-3/3 reps
conditioning/accessory work (2 rounds)
double club barbarian squats x 15 reps
kneeling  2 hand halos x 20 reps