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