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