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