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