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