general warmup (15 minutes)

Donnie G’s x 20/20 reps

2 hand wood choppers x 15/15 reps

BTN stretch x 90 seconds x 1/1

1/2 kneeling 1 hand halos x 12/12 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)

300’s x 30 reps

parry casts x 15/15 reps