general warmup (15 minutes)

star complex x 2

inside outside mills x 15/15 reps

BTN stretch x 60 seconds x 1/1

1/2 kneeling alternating flys x 20 reps

specific warmup (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 10 reps x 4 sets

conditioning/accessory work (1 round)

lateral lunge 360’s x 20 reps

Donnie G’s x 15/15 reps

Russian plank flys x 3/3 reps