general warm up (15 minutes)

star complex x 1

alternating front swings x 30 reps

1 hand front pull over & front raise x 10/10 reps

double club isometric horse stance x 45 seconds

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

barbarian knee walk ups x 15 reps

seated lateral pull overs x 10/10 reps

paddling x 20/20 reps