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