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