general warmup (15 minutes)

long cycles x 35 reps

seated 2 hand angle press x 12 reps

1/2 kneeling wide stance Ahrens press x 12 reps

1 hand Americanas x 15/15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

tappers x 7/7 reps x 5 sets

conditioning/accessory work (1 round)

barbarian pullovers x 20 reps

barbarian isometric horse stance x 45 seconds