general warm up (15 minutes)
2 hand standing figure 8’s x 20 reps
double club lateral press side raises x 10 reps
barbarian split squats x 12/12 reps
double club pause front cleans x 15 reps
specific warm up (5 minutes)
tappers set up and light practice
strength (20 minutes)
heavy tappers x 2/2 reps x 7 sets
conditioning/accessory work (2 rounds)
windshield wiper squats x 20 reps
double club lateral lunge chest press x 12 reps
Turkish get ups x 2/2 reps