general warmup (15 minutes)

figure 8’s to hold x 25 reps

barbarian lateral walking lunges x 20/20 steps

seated 1 hand lateral pull overs x 20/20 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps x 6 sets

conditioning/accessory work (1 round)

bull whips x 10/10 reps

1/2 kneeling wide stance Ahrens press x 12 reps

heavy isometric mace hold x 45 seconds