general warm up (10 minutes)

double club inside/outside mills** x 15/15 reps

**Note:  also called “inside outs”

double club barbarian squats x 15 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 -10/10-8/8-6/6 reps

conditioning/accessory work (1 round)

10-to-2’s x 15 reps

Ahrens press x 10 reps

paddling x 20/20 reps