general warm up (15 minutes)

alternating side swings x 40 reps

drumming x 30 reps

double club snatches x 15 reps

specific warm up (5 minutes)

slider rear lunges set up and light practice

strength (20 minutes)

slider rear lunges x 5/5 reps x 4 sets

conditioning/accessory work (2 rounds)

seated** Ahrens press x 10 reps

**on the floor

barbarian squats x 15 reps

1/2 kneeling double club flys x 15 reps