general warmup (15 minutes)

1 hand Americanas x 20/20 reps

double club front swings x 50 reps

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

1 hand 360’s x 15/15 reps

Sanddune barbarian split squats x 10/10 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps  x 5 sets

conditioning/accessory work (3 rounds)

kneeling 1 hand diagonal pull overs 10/10 reps

standing Russian flys x 5/5 reps