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