general warm up (10 minutes)

1 hand Americanas x 20/20 reps

drumming x 40 reps

walking barbarian lunges x 100 feet

2 hand side swings x 30 reps

specific warm up (5 minutes)

slider squats set up and light practice

strength (20 minutes)

heavy slider squats  x 4/4 reps x 4 sets

conditioning/accessory work (2 rounds)

shielded strikes x 15 reps

seated alternating front pull overs x 30 reps

barbarian knee walk ups x 10 reps