general warmup (15 minutes)

double club walking horse stance x 50 feet

barbarian 1/2 knee walkups x 15 reps

cross body swings x 12/12 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 5 sets

conditioning/accessory work (1 round)

seated 2 hand halos x 12/12 reps

supine helicopters x 15/15 reps