general warmup (15 minutes)

2 hand front swings x 30 reps

Arc figure 8’s to hold x 30 reps

BTN stretch x 60 seconds x 1/1

kneeling 2 hand halos x 15/15 reps

alternating 1 hand snatches x 20 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 (1 round)

shielded front pull overs x 24 reps

double Arc standing chest press x 10 reps

Turkish getups x 4/4 reps