general warm up (15 minutes)
1 hand Americanas x 35/35 reps
double club lunging flys x 100 feet
1/2 kneeling double club lateral pull overs x 10 reps
star complex x 1
specific warm up (5 minutes)
slider squats set up and light practice
strength (20 minutes)
slider squats x 10/10 reps x 3 sets
conditioning/accessory work (2 rounds)
seated double club front pull overs x 15 reps
angled isometric mace hold x 60 seconds