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