general warmup (15 minutes)

seated drumming x 30 reps

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

1/2 kneeling wide stance Ahrens press x 12 reps

2 hand short mace Pullover front lunges x 20 reps

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)

2 hand pause squat cleans x 15 reps

cross body swings x 12/12 reps