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