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