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