general warmup (15 minutes)

standing 2 hand figures 8’s x 30 reps

drumming x 40 reps

standing Russian flys x 5 reps

barbarian knee walkups x 15 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 15 reps x 6 sets

conditioning/accessory work (1 round)

shielded front pullovers x 24 reps

star complex x 1