general warmup (15 minutes)

alternating front swings x 50 reps

2 hand side cleans x 30 reps

walking rotation lunges x 100 feet

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 20 reps x 6 sets

conditioning/accessory work (1 round)

paddling x 20/20 reps

horizontal mace strikes x 15/15 reps