general warm up (15 minutes)

1 hand Americanas x 25/25 reps

1/2 kneeling double club chest press x 15 reps

Ahrens press x 10 reps

cross body swings x 2/12 reps

specific warm up (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 10 reps x 4 sets

conditioning/accessory work (3 rounds)

diagonal pull overs x 12/12 reps

seated double club front pull overs x 15 reps