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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