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