general warmup (15 minutes)

star complex x 2

2 hand standing figure 8’s x 30 reps

barbarian split squats  x 12/12 reps

BTN stretch x 90 seconds x 1/1

barbarian lateral walking lunges x 15/15 steps

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 pullovers x 24 reps

altenating 1 hand snatches x 20 reps