general warm up (15 minutes)

standing  alternating flys x 30 reps

barbarian lateral lunges x 20 reps

cross body swings x 12/12 reps

kneeling double club lateral pull overs x 15 reps

specific warm up (5 minutes)

sliders set up and light work

strength (20 minutes)

sliders x 8/8-10/10-12/12-14/14 reps

conditioning/accessory work (3 rounds)

1 hand diagonal pull overs x 7/7 reps

long cycles x 25 rep