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