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