general warm up (10 minutes)

walking 2 hand front swings x 100 feet

lateral barbarian lunges x 20 reps

shielded strikes x 15 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20  minutes)

sliders x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

double club pause front cleans x 10 reps

grave digger rear lunges x 10/10 reps