general warmup (15 minutes)

figure 8’s to hold x 20 reps

barbarian pullovers x 20 reps

BTN stretch x 60 seconds x 1/1

seated Ahrens press x 12 reps

specific warmup (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 8 reps x 4 sets

conditioning/accessory work (1 round)

drumming knee walkups x 20 reps