general warm up (15 minutes)

1 hand Americanas x 20/20 reps

Vintage swings x 10/10 reps

barbarian knee walk ups x 10 reps

supine helicopters x 10/10 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12-10/10-8/8-6/6 reps

conditioning/accessory work (1 round)

outside mills x 15/15 reps

barbarian pull overs x 20 reps

2 hand side cleans x 20 reps

barbarian squats x 15 reps