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