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