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