general warmup (15 minutes)

2 hand front swings x 40 reps

2 hand side swings x 40 reps

long cycle front lunges x 20 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 20 reps x 6 sets

conditioning/accessory work (2 rounds)

seated (on the floor) 1 hand lateral pull overs x 12/12 reps

kneeling 2 hand angle press x 15 reps