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