general warm up (15 minutes)

inside helicopters x 15/15 reps

outside helicopters x 15/15 reps

seated alternating front pull overs x 30 reps

1/2 kneeling flys x 15 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

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

conditioning/accessory work (1 round)

1 hand diagonal pull overs x 10/10 reps

1 hand lateral press & side raises x 8/8 reps

1 hand barbarian knee walk ups x 6/6 reps