general warmup (15 minutes)

double club walking front swings x 150 feet

Turkish getups x 3/3 reps

crossbody swings x 12/12 reps

BTN stretch x 45 seconds x 1/1/1/1

specific warmup (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

300’s x 35 reps

windshield wiper lateral lunges x 20 reps