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