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