general warmup (15 minutes)

barbarian knee walkups x 15 reps

crucifix split squats x 10/10 reps

BTN stretch x 90 seconds x 1/1

Gama casts x 15/15 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (10 rounds)

one round = sliders x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

shielded front pull overs x 24 reps

dead-stop side swings x 12/12 reps