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