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