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