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