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