general warmup (15 minutes)

uppercut front lunges x 12/12 reps

barbarian lateral lunges x 24 reps

kneeling double club flys x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 4 sets

conditioning/accessory work (1 round)

double mills x 15/15 reps

seated double club lateral pullovers x 15 reps