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