general warm up (10 minutes)

double club side swings x 40 reps

2 hand front swings x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

bull whips x 10/10 reps

specific warm up (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 4/4 reps x 4 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

seated** double club front pull overs x 10 reps

**Note:  on the floor