general warmup (15 minutes)

1 hand Americanas x 20/20 reps

barbarian walking lunges x 100 feet

wood choppers x 15/15 reps

1/2 kneeling 2 hand halos x 10/10 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 15/15 reps x 4 sets

conditioning/accessory work (

shielded strikes x 24 reps

seated double club lateral pullovers x 15 reps

kneeling double club flys x 15 reps