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