general warm up (10 minutes)

Americanas x 50 reps

star complex x 1

1/2 kneeling front pull overs x 10/10 reps

double club standing chest press x 15 reps

specific warm up (5 minutes)

sliders set up and light practice
strength (20 minutes)

sliders x 7/7 reps x 5 sets
conditioning/accessory work (2 rounds)

inside mills x 20/20 reps

double club isometric horse stance x 60 seconds