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