general warmup (15 minutes)

barbarian rear walking lunges x 30 reps

Donnie G’s x 20/20 reps

BTN stretch x 90 seconds x 1/1

launch 360’s x 15/15 reps

specific warmup (5 minutes)

tappers/Ahrens press set up and light practice

strength (6 supersets)

one superset = heavy tappers x  4 reps +Ahrens press x 15 reps

conditioning/accessory work (1 round)

windshield wiper lateral lunges x 20 reps

inside outside mills  (aka “inside outs”) x 15/15 reps