general warm up (10 minutes)

Americanas x 50 reps

outside mills x 20/20 reps

walking rotation lunges x 100 feet

BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)

sliders set up and light practice
strength (20 minutes)

sliders x 12/12-10/10-8/8-6/6 reps
conditioning/accessory work (2 rounds)

diagonal pull overs x 15/15 reps

double lateral press with side raises x 10 reps