general warmup (15 minutes)
windshield wiper squats x 15 reps
archer press x 7/7 reps
1 hand snatch x 10/10 reps
Russian front raises x 6 reps
specific warmup (5 minutes)
tappers set up and light practice
strength (20 minutes)
heavy tappers x 3/3 reps x 5 sets
conditioning/accessory work (1 round)
uppercut press x 8/8 reps
barbarian split squats x 8/8 reps
bullwhips x 12/12 reps