general warmup (15 minutes)

walking 2 hand swings x 50 reps

barbarian rear walking lunges x 20 reps

1/2 kneeling 2 hand twists x 25 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

tappers & bench dips set up and light practice

strength (4 rounds)

one round = heavy tappers x 4/4 reps + bench dips  x 8 reps

conditioning/accessory work (1 round)

centerline press x 10 reps

1/2 kneeling snatches x 10/10 reps

45-to-90 degree leg lifts x 15 reps