general warmup (15 minutes)
Americanas x 30 reps
BTN stretch x 90 seconds x 1/1
launch 360’s x 20 reps
slider squats x 10/10 reps
specific warmup (5 minutes)
tappers set up and light practice
strength (20 minutes)
heavy tappers x 3/3 reps x 5 sets
conditioning/accessory work (2 rounds)
horizontal mace strikes x 10/10 reps
side plank snatches x 10/10