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