general warmup (15 minutes)

alternating standing chest press 30 reps

BTN stretch x 60 seconds x 1/1/1/1

seated double club front pullovers x 15 reps

military 300’s x 20 reps

barbarian rear walking lunges x 100 feet

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders  x  10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

360’s x 20 reps

kneeling 2 hand halos x 15/15 reps