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