general warmup (15 minutes)

barbarian walking lunges x 100 feet

crossbody swings x 12/12 reps

2 hand standing figure 8’s  x 20 reps

1/2 kneeling double club lateral pull overs x 15 reps

1/2 kneeling wide stance  double club front pull overs x 8/8** reps

**Note: switch leg position after first 8 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 7 reps x  6 sets

conditioning/accessory work (2 rounds)

paddling x 20/20 reps

Donnie G’s x 12/12 reps