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