general warmup (15 minutes)

star complex x 2

mace toss & catch x 15/15 reps

grave digger front lunges x 10/10 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps x 5 sets

conditioning/accessory work (1 round)

2 hand seated twists x 30 reps

1/2 kneeling Ahrens press x 12 reps