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