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