general warmup (15 minutes)

1/2 kneeling wide stance Ahrens press x 15 reps

Donnie G’s x 20/20 reps

BTN stretch x 90 seconds x 1/1

Gama casts x 20/20 reps

2 hand mills x 15/15 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 15 reps x 6 sets

conditioning/accessory work (1 round)

walking 2 hand front swings x 20/20 steps

crucifix squats x 15 reps