general warm up (15 minutes)
double club walking horse stance x 100 feet
double club barbarian squats x 15 reps
alternating 1 hand snatches x 20 reps
parry casts x 12/12 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)
outside mills x 20/20 reps
figures 8’s to hold x 30 reps
standing Russian flys x 5 reps