general warm up (10 minutes)

2 hand side swings x 30 reps

wood choppers x 15/15 reps

parry casts x 10/10 reps

alternating barbarian lateral lunges x 20 reps

specific warm up (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 5/5 reps 3 sets

conditioning/accessory work (2 rounds)

outside mills x 20/20 reps

Turkish get ups x 3/3 reps