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