general warm up (15 minutes)

1/2 kneeling 1 hand lateral pull overs x 12/12 reps

wood choppers x 15/15 reps

windshield wiper squats x 20 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

barbarian isometric horse stance x 45 seconds

supine helicopters x 20 reps