general warm up (10 minutes)

standing 1 hand figure 8’s x 15/15 reps

figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minute)

sliders x 8/8-10/10-12/12-10/10-8/8 reps

conditioning/accessory work (1 round)

double club barbarian squats x 20 reps

double club side cleans x 30 reps

Ahrens press x 10 reps