general warmup (15 minutes)

double club walking horse stance* x 100 feet

*Note: This position  is  higher than the isometric horse stance

2 hand side swings x 30 reps

BTN stretch x 90 seconds x 1/1

1/2 kneeling wide stance 1 hand halos x 12/12 reps

kneeling double club snatches x 10 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 8 sets

conditioning/accessory work (2 rounds)

shielded front pull overs x 18 reps

Gama casts x 18 reps