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