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