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