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