general warm up (15 minutes)

Americanas x 40 reps

alternating standing flys x 20 reps

shielded strikes x 18 reps

barbaian rear lunges x 10/10 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps x 4 sets

conditioning/accessory work (2 rounds)

1 hand halos x 10/10 reps

1/2 kneeling Ahrens press x 10 reps

dead stop side swings x 10/10 reps