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