general warmup (15 minutes)

star complex x 2

1/2 kneeling double club chest press x 15 reps

1/2 kneeling wide stance double club lateral press x 12 reps

seated drumming x 30 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 12/12 reps x 5 sets

conditioning/accessory work (1 round)

seated (on a bench) 360’s x 20 reps

seated (on a bench) 2 hand angle press