general warmup (15 minutes)

walking 2 hand front swings x 150 feet

BTN stretch x 60 seconds x 1/1/1/1

long cycles x 30 reps

inside outside mills x 12/12 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 15/15-12/12-9/9-6/6 reps

conditioning/accessory work (1 round)

horizontal mace stikes x 15/15 rep

2 hand wood choppers x 15/15 reps

double club snatches x 15 reps