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