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