general warm up (15 minutes)

uppercut lunges x 10/10 reps

double club inside/outside mills x 12/12 reps

barbarian lateral lunges x 15 reps

specific warm up (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 8 reps x 4 sets

conditioning/accessory work (1 round)

seated flys x 15 reps

kneeling 1 hand front pull overs x 10/10 reps

1/2 kneeling Ahrens press x 10 reps