general warmup (15 minutes)

Americanas x 40 reps

inside mills x 20/20 reps

alternating 1 hand clean & chest press x 20 reps

Russian plank flys x 3/3 reps

long cycle rear lunges x 20 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)

1/2 kneeling double club lateral pull overs x 15 reps

1/2 kneeling wide stance Ahrens press x 10 reps