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