general warm up (10 minutes)

double club inside/outside mills x 15/15 reps

drumming x 30 reps

alternating 1 hand front cleans x 20 reps

grave diggers x 8/8 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

outside mills x 20/20 reps

angled isometric mace hold x max. time