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