general warmup (15 minutes)

figure 8’s to hold x 30 reps

standing figure 8’s x 30 reps

BTN stretch x 60 seconds x 1/1

alternating 1 hand snatches x 24 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

tappers x 4/4 reps x 6 sets

conditioning/accessory work (1 round)

seated double club flys x 24 reps

kneeling double club lateral press x 12 reps