general warmup (15 minutes)

long cycles x 35 reps

alternating 1 hand snatches x 20 reps

barbarian lateral walking lunges x 100 feet

isometric crucifix hold walk x 100 feet

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 6 sets

conditioning/accessory work (1 round)

archer press x 7/7 reps

seated 2 hand twists x 20 reps

Arc figure 8’s to hold x 25 reps