general warmup (15 minutes)

2 hand diagonal pullovers x 12/12 reps

1/2 kneeling wide stance Ahrens press x 10 reps

seated 2 hand angle press x 15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

tappers x 8 reps x 4 sets

conditioning/accessory work (1 round)

Russian front raises x 8 reps

offset mace floor presses x 12/12 reps