general warmup (15 minutes)

cross body swings x 12/12 reps

hand to hand toss x 20 reps

barbarian lateral lunges x 20 reps

battering rams x 15/15 reps

BTN stretch x 90 seconds x 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)

shielded front pull overs x 24 reps

side plank snatches x 10/10 reps

Russian plank flys x 4/4 reps