general warm up (15 minutes)
1 hand pause front cleans x 10/10 reps
double club side swings x 30 reps
double club barbarian knee walk ups x 15 reps
alternating barbarian rear lunges x 20 reps
specific warm up (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 12/12 reps x 4 sets
conditioning/accessory work (2 rounds)
outside mills x 15/15 reps
crucifix walking lunges x 100 feet