general warm up (15 minutes)

seated 1 hand lateral pull overs x 15/15 reps

barbarian  Sanddune squats x 10 reps

alternating 1 hand snatches x 10/10 reps

doubel club front raise lunges x 50 feet

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 8/8 reps 4 sets

conditioning/accessory work (1 round)

2 hand offset front pull overs x 12/12 reps (Note: formerly called side strikes)

alternating flys 20 reps

Russian front raises x 12 reps