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