general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

barbarian knee walkups x 20 reps

1/2 kneeling alternating flys x 20 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 4 sets

conditioning/accessory work (1 round)

2 hand pause front cleans x 10 reps

2 hand mills x 20 reps

Russian front raises x 10 reps