general warmup (15 minutes)
2 hand side swings x 40 reps
Americanas x 30 reps
uppercut front lunges x 15/15 reps
supine helicopters x 15/15 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)
alternating 1 hand snatches x 20 reps
1/2 kneeling 1 hand lateral pull overs x 12/12 reps