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