general warmup (15 minutes)

1 hand mace swing & catch x 12/12 reps

2 hand front pull over lunges x 100 feet

Russian front raises x 10 reps

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

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 15/15 reps x 4 sets

conditioning/accessory work (2 rounds)

outside mills x 15/15 reps

cross body swings x 12/12 reps