general warm up (10 minutes)

2 hand front swings x 50 reps

windshield wiper squats x 25 reps

1 hand halos x 15/15 reps
specific warm up (5 minutes)

sliders set up and light practice
strength (20 minutes)

sliders x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)

shielded strikes x 25 reps

double club front raise lunges x 50 feet

dead stop side swings x 10/10 reps