general warmup (15 minutes)
double club walking horse stance x 50 feet
steel club archer pulls x 12/12 reps
1/2 kneeling lateral press side raises x 8/8 reps
BTN stretch x 60 seconds x 1/1/1/1
Gama casts x 15/15 reps
specific warmup (5 minutes)
slider squats set up and light practice
strength (1 round)
slider squats x 10 reps x 4 sets
conditioning/accessory work (1 round)
1/2 kneeling wide stance Ahrens press x 12 reps
offset mace floor press x 10/10 reps