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