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