general warmup (15 minutes)

double club front swings x 30 reps

double club side swings x 20 reps

2 hand standing figure 8’s x 30 reps

barbarian knee walk ups x 20 reps

specific warmup (5 minutes)

slider rear lunges set up and light practice

strength (20 minutes)

slider rear lunges x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

wood choppers x 15/15 reps

crucifix squats x 15 reps