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