general warm up (10 minutes)

1 hand Americanas x 25/25 reps

Gama casts x 20/20 reps

barbarian split squats x 12/12 reps

drumming x 40 reps

specific warm up (5 minutes)

slider set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

diagonal pull overs x 15/15 reps

1 hand halos x 10/10 reps