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