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