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