Warm-up: Spend 5 minutes playing single and double strokes. Play a variety of heights and rhythms, and preferably play in time with a song. Try “Rock Your Body” by Justin Timberlake.
Skill work: Practice flam accents for 10 minutes. Try this exercise, and focus on playing consistent flams every time. Use a metronome, and start very slowly (1/8th note = 80 bpm). Once you have mastered the exercise slowly, gradually increase the tempo (try 10 bpm each time).
Challenge: How fast can you play 8 flam drags in a row? Start slowly, use a metronome, and play perfect flam drags every time. Over the course of 5 minutes, increase the tempo and work on your “sprinting” speed. The focus here is speed development, but still play great rhythms and distinct heights.
Post your experiences (tempos, heights, techniques, etc.) to the comments.