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