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