general warm up (10 minutes)

double club side clean lateral pull overs x 20 reps

lunging 2 hand front pull overs x 50 feet

inside helicopters x 15/15 reps

1 hand halos x 15/15 reps
specific warm up (5 minutes)

sliders set up and light practice
strength (20 minutes)

heavy sliders x 7/7 reps x 4 sets
conditioning/accessory work (2 rounds)

2 hand halo squats  x 15 reps

standing Russian flys x 10 reps