general warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

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

10 to 2s x 20 reps

specific warm up (5 minutes)

slider squats  set up and light practice

strength (20 minutes)

slider squats x 7/7-7/7-7/7-7/7 reps

conditioning/accessory work (3 rounds)

double club snatches x  10 reps

dead stop side swings x 10/10 reps