general warmup (15 minutes)
alternating front swings x 50 reps
crossbody swings x 12/12 reps
drumming x 30 reps
2 hand side swings x 40 reps
barbarian squats x 15 reps
specific warmup (5 minutes)
slider squats set up and light practice
strength (2o minutes)
slider squats x 8 reps x 4 sets
conditioning/accessory work (1 round)
seated (on a bench) 1 hand lateral pull overs x 12/12 reps
seated (on the floor) double club chest press x 15 reps
1/2 kneeling 1 hand snatches x 7/7 reps