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