general warmup (15 minutes)

walking 2 hand front swings x 40 reps

crucifix squats x 15 reps

BTN stretch x 60 seconds x 1/1

1 hand halos x 15/15 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 8 sets

conditioning/accessory work (1 round)

outside mills x 20/20 reps

1/2 kneeling wide stance 2 hand angle press x 15 reps

kneeling archer press x 10/10 reps