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