general warm up (15 minutes)

Americanas x 50 reps

paddling x 20/20 reps

seated 360’s  15/15 reps

1 hand alternating flys x 20 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

heavy sliders x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

1 hand diagonal pull overs x 12/12 reps

Ahrens press x 8 reps

heavy 2 hand front cleans x 6 reps