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