general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

BTN stretch x 60 seconds x 1/1

uppercut press & squat x 8/8 reps

1/2 kneeling double club lateral pullovers x 12 reps

specific warmup (5 minutes)

Tappers set up and light practice

strength (20 minutes)

heavy Tappers x 2/2 reps x 6 sets

conditioning/accessory work (1 round)

supine helicopters x 10/10 reps

supine offset mace press x 10/10 reps