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