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