general warm up (10 minutes)

standing 1 hand figure 8’s x 20/20 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

double side swings x 30 reps

specific warm up (5 minutes)

tappers set up and light practice

Strength (20 minutes)

heavy tappers x 3/3 reps x 7 sets

conditioning/accessory work (2 rounds)

2 hand mills x 30 reps

bull whips x 15/15 reps