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