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