general warmup (15 minutes)

figure 8’s to ho;d x 30 reps

double club lateral lunge flys x 20 reps

BTN stretch x 90 seconds x 1/1

uppercut front lunges x 12/12 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps x 4 sets

conditioning/accessory work (1 round)

360 squats x 15 reps

standing Russian flys x 5 reps