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