general warm up (10 minutes)

double club side swings x 30 reps

double club chest press x15 reps

outside mills x 10/10 reps

inside mills x 10/10 reps

specific warm up (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 10-10-10-10 reps

conditioning/accessory work (2 rounds)

battering rams x 10/10 reps

kneeling double club lateral pull overs x 10 reps

1/2 kneeling 2hand halos x 15 reps