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