general warmup (15 minutes)
walking double club front swings x 100 feet
windshield wiper squats x 20 reps
Americanas x 40 rep
BTN stretch x 60 seconds x 1/1/1/1
crossbody swings x 12/12 reps
specific warmup (5 minutes)
sliders set up and light practice
strength (20 minutes)
heavy sliders x 7/7 reps x 5 sets
conditioning/accessory work (2 rounds)
1/2 kneeling 1 hand snatches x 8/8 reps
double club isometric horse stance x 45 seconds