general warmup (15 minutes)

Americanas x 40 reps

barbarian split squats x 10/10 reps

2 hand side swings x 40 reps

BTN stretch x 90 seconds x 1/1

360 squats x 20 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 4 sets

conditioning/accessory work (1 round)

uppercut front lunges x 12/12 reps

battering rams x 15/15 reps

supine helicopters x 20/20 reps

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