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