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