general warmup (15 minutes)

alternating front swings x 50 reps

1 hand Americanas x 15/15 reps

archer press x 8/8 reps

barbarian lateral lunges x 24 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps x 4 sets

conditioning/accessory work (2 rounds)

diagonal pull overs x 15/15 reps

1 hand lateral pull over side raises x 10/10 reps

double club isometric horse stance x 45 seconds