general warmup (15 minutes)

alternating 1 hand chest presses x 30 reps

double club front raise lunges x 100 feet

launch 360’s x 12/12 reps

seated Ahrens press x 10 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 4/4 reps x 6 sets

conditioning/accessory work (2 rounds)

1 hand standing  Russian flys x 3/3 reps

1/2 kneeling 1 hand snatches x 8/8 reps

1 hand long cycles x 25/25 reps