general warmup (15 minutes)
Arc figure 8’s to hold x 25 reps
1/2 kneeling double club chest presses x 10 reps
double club front raise lunges x 100 feet
double club kneeling lateral pull overs x 15 reps
specific warmup (5 minutes)
tappers set up and light practice
strength (20 minutes)
heavy tappers x 3/3 reps x 8 sets
conditioning/accessory work (2 rounds)
double club pause front cleans x 15 reps
inside/outside mills x 10/10 reps
double club seated (on a bench) lateral presses x 10 reps