general warm up (10 minutes)

drumming x 30 reps

double club snatch x 15 reps

2 hand standing figure 8’s x 20 reps

alternating barbarian rear lunges x 20 reps
specific warm up (5 minutes)

slider squats set up and light practice
strength (20 minutes)

heavy  slider squats  x 4/4 reps x 4 sets
conditioning/accessory work (2 rounds)

10 to 2 x 15reps

angled isometric mace hold x maximum time each side