general warmup (15 minutes)

double club front swings x 50 reps

1 hand standing figure 8’s x 20/20 reps

barbarian rear walking lunges x 100 feet

double club snatches x 15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 16/16-14/14-12/12-10/10-8/8 reps

conditioning/accessory work (1 round)

2 hand wood choppers x 15/15 reps

shielded front pullovers x 24 reps

isometric lever hold x 45/45 seconds