general warmup (15 minutes)

front swing lateral lunges x 12/12 reps

2 hand pause squat cleans x 15 reps

BTN stretch x 60 seconds x 1/1

seated 2 hand halos x 10/10 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 4/4 reps x 5 sets

conditioning/accessory work (1 round)

sliders x 20/20 reps