general warm up (10 minutes)
alternating front cleans x 20 reps
Russian front raises x 10 reps
barbarian rear twisting lunges x 20 reps
360’s squats x 15 reps
specific warm (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 10/10 reps x 3 sets
conditioning/accessory work (3 rounds)
1hand Arc 360’s x 5/5 reps
double club seated** flys x 10 reps
**on the floor with legs extended