general warmup (15 minutes)

double club chest press & front raise x 15 reps

barbarian knee walkups x 15 reps

long cycles x 30 reps

seated 1 hand lateral pullovers x 12/12 reps

specific warmup (5 minutes)

Tappers & inchworms set up and light practice

strength (4 rounds)

heavy tappers x 4/4 reps x inchworms x 6 reps

conditioning/accessory work (1 round)

resistance band pull a parts x 40 reps

resistance band archer pulls x 20/20 reps