general warmup (15 minutes)

Americanas x 30 reps

inside mills x 20/20 reps

shielded front pullovers x 21 reps

Donnie G’s x 15/15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps x 5 sets

conditioning/accessory work (1 round)

launch 360’s x 12/12 reps

crucifix isometric horse stance x 45 seconds